A Coach's Guide to Targeted Energy System Development

In track and field, the targeted development of specific energy systems is fundamental to optimising athletic performance. Different events place unique demands on the body, requiring a customised approach to training. This article explores how the Energy System Chart can be a valuable tool for coaches in planning training programmes for speed, speed endurance, and tempo, discusses the chart’s strengths and limitations, and provides tips on how to effectively apply its insights.

Understanding the Energy System Chart

The Energy System Chart provides guidelines for distances, intensity levels, rest intervals, and total training volume tailored to three key training domains: Maximum Speed, Speed and Special Endurance, and Tempo. Here’s a breakdown of what each area covers:

• Maximum Speed: Focusing on anaerobic alactic energy, this system is critical for short, explosive efforts. Training components include short, high-intensity repetitions with ample rest to ensure peak power output. These sessions are most heavily used by 100/200m sprinters, hurdlers, jumpers, and throwers.

• Speed and Special Endurance: This covers both anaerobic alactic and anaerobic glycolytic energy systems, supporting sustained, high-intensity efforts crucial for sprinters and middle-distance athletes. These sessions are most commonly used by 200/400m sprinters and hurdlers, but also play an important role in 100m, 800m, and even 1500m programs.

• Tempo: Predominantly engaging aerobic and mixed aerobic-anaerobic energy systems, tempo sessions help build aerobic capacity, aiding recovery and endurance for athletes with higher endurance demands. These sessions are most heavily used by Middle and Long Distance athletes, but are also employed by many short sprint athletes early in the season (General Preparation Phase).

The chart also includes example workouts, progression suggestions, and recommended athlete types for each training type, providing a practical, coach-friendly guide.

How You Can Use the Energy System Chart

The Energy System Chart provides coaches with a structured, easy-to-follow framework for designing event-specific training sessions that enhance speed, endurance, and recovery. By offering clear guidelines on intensity, distances, and rest, it helps coaches plan progressive, effective programs tailored to each athlete’s unique energy demands.

Tap the tiles below for more information on how it can be used to support your coaching and planning.

Limitations of the Energy System Chart

While the Energy System Chart offers valuable guidelines, it may lack the flexibility needed for individual athlete responses and doesn’t account for mental and technical aspects critical to performance. Coaches should view it as a baseline, adapting it to address each athlete’s personal needs, recovery rates, and skill development requirements.

Tap the tiles below to learn more about the limitations of the tool.

Applying the Energy System Chart to Your Coaching

To get the most out of the Energy System Chart, coaches can integrate it within a periodised training framework, focus on individualisation, and incorporate regular monitoring.

Integrating Within a Periodised Training Program

The chart can serve as a foundation for building a periodised program. Depending on your coaching philosophy and targeted athlete outcomes, you can use the chart to vary the emphasis on maximum speed, speed endurance, or tempo work across different training phases, based on the athlete’s competition calendar.

See two examples below of how different coaches could use the Energy Systems Chart to set the parameters of training sessions that meet their training objectives at each phase of the season.

Example 1: 100m Sprinter

Example 2: 800m Athlete

Tailoring to Athlete Profiles

Each type of athlete benefits differently from each category:

• 100m, 200m, Hurdlers, Jumpers, Throwers: Focus predominantly on maximum speed and anaerobic alactic endurance to optimise explosive power.

• 400m, 800m: A balanced approach to speed endurance and tempo builds both anaerobic and aerobic capacity.

• 800m, 1500m, 5000m: Emphasise extensive tempo and aerobic work, using short speed sessions for neuromuscular efficiency without fatiguing the energy systems excessively.

• 5000m+: Prioritise continuous tempo and extensive aerobic training to build high aerobic endurance, with occasional speed sessions to maintain neuromuscular sharpness and economy without adding fatigue.

While each type of athlete has primary focus areas, all athletes benefit from incorporating a mix of speed, endurance, and tempo sessions in their training. It is ultimately up to the coach’s philosophy and understanding of each athlete’s unique needs to determine the proportion and frequency of each session type within the overall training plan. This approach enables coaches to foster well-rounded athletes who can handle varied race demands and adapt to competitive conditions.

Implementing Progressive Overload

Follow the chart’s suggestions for progressing workouts, whether by increasing distance, repetitions, or decreasing rest intervals. Progressive overload ensures continual adaptation, but coaches should balance this with adequate recovery periods to prevent overtraining.

Monitoring and Adjusting Based on Feedback

Regularly monitor athletes for signs of fatigue, excessive soreness, or declines in performance. Track and field athletes often benefit from a subjective rating system or short feedback sessions after workouts to gauge the impact. If an athlete shows signs of strain, adjust the workout load or modify upcoming sessions to allow for recovery.

Incorporating Technique and Skill Work

While physical conditioning is crucial, so too is technique. Integrate short drills focused on form and biomechanics within maximum speed and speed endurance sessions. For instance, sprint drills (such as A-skips, high knees, and acceleration starts) can be woven into the warm-up or between intervals to reinforce efficient movement patterns.

The Energy System Chart can be a useful tool for structuring track and field training. It can help you to provide targeted training parameters, progression suggestions, and application insights, enabling you to build effective, goal-oriented training progarms.

However, the most successful application involves blending the chart’s guidelines with a customised, athlete-centred approach that prioritises long-term development and individualisation.

This chart serves as a strong starting point, but it is most effective when supplemented with careful observation, flexible programming, and a holistic approach that addresses both physical and mental performance aspects. In doing so, you can ensure that each athlete not only improves physically but also remains motivated, resilient, and prepared for competition.