Speed Endurance (80-120m Sprints)

Speed endurance is a crucial component of sprint training that focuses on maintaining a high percentage of maximum velocity over longer distances. These efforts challenge the body’s anaerobic energy system, specifically working on maintaining sprinting speeds under fatigue.

Energy Systems Involved

• Anaerobic Glycolysis: As the duration of the effort exceeds 10 seconds, the body primarily relies on anaerobic glycolysis, where glucose is broken down without oxygen to produce energy. This leads to the accumulation of lactate and the onset of fatigue, requiring the athlete to maintain high intensity despite discomfort.
• Phosphagen System: For the first few seconds of the sprint, the phosphagen system (ATP-CP) is also engaged, providing immediate energy. However, its contribution diminishes after 8-10 seconds, and glycolysis takes over.

Training Cues

• Effort Focus: Focus on maintaining as high a velocity as possible over the 80-120m distance. Try to keep your sprint mechanics as efficient as you can, even as fatigue sets in.
• Posture: Maintain a tall, slightly forward-leaning posture with an emphasis on high knee drive and quick foot turnover.
• Breathing: Keep your breathing steady and controlled. Deep exhales can help relax the body and release tension during the latter part of the sprint.

Rest Periods

• Rest Between Sprints: Allow 1 minute of rest for every 10m of the sprint distance. For 80-120m sprints, you would rest between 8-12 minutes before starting the next effort. This ensures that your body recovers enough to maintain high intensity during each repetition.