Brian Bessingpas, of Dassel, Minnesota, has a query about integrating alactic sprint training into a middle distance training program. Good query, Brian!

The three main types of training for middle distance involve three energy systems and three muscle fibre types. In a nutshell, there are two anaerobic energy systems and two fast twitch muscle fibre types that correlate with them. There are several distinct strata in the aerobic energy system, and one main muscle fibre type to be trained. Of course, there are grey areas in the higher aerobic strata where the fast twitch fibre types are recruited in tandem with the tiring slow twitch, each with their varying power outputs and varying biochemistries.

The first part of the anaerobic system, the alactic, is totally different to the second part, the lactic (also called glycolytic). While it produces phenomenal power output, it tires rapidly somewhere between 10 and 13s in most athletes. The lactic system then takes over as a rich source of medium-term anaerobic energy.

The alactic system can be trained very well without ever having to undergo the unnecessary discomfort and acidosis created by the lactic system. So what is ALACTIC TRAINING? Correct alactic training is a “shortcut” to athleticism, brute strength, and power: and it is FUN, as opposed to the vomit-worthy discomfort of LACTIC TRAINING!

We have to do both types of training, after a good aerobic base has been established, to reach our potential over middle distances.  But it’s best to get into a very aerobic and alkali state, with capillarization as fine and as deep as possible into the local musculature, before contemplating intense lactate tolerance work.  (This is all explained in depth in Part 6 of my book).

I define alactic training as any effort of high intensity that lasts less than 10 seconds, with ample easy aerobic recovery of jogging or walking until the effort is repeated. Alactic power training can be safely done through an aerobic base training phase without upsetting the alkali state of the body significantly and destroying the production of the aerobic (oxidative) enzyme systems. Lactate tolerance training can’t safely be done during an aerobic base training period as it produces significant acidosis.

Basically, fast, powerful efforts of less than 10 seconds are ideal to develop power and speed, and DON’T CREATE MUCH ACIDOSIS! Acidosis is the ENEMY of healthy cells. Imagine drinking vinegar (acidic), compared to milk (alkali). You get the picture.

Because the alactic anaerobic system relies on the self-priming “phosphate battery”, our fast relaxed efforts of under 10 seconds will usually not produce significant local acidosis in the legs, as will longer efforts beyond about 13 seconds, where the sluggish lactic acid system really kicks in.

The “phosphate battery” is a nickname for the creatine-phosphate system in fast twitch muscle fibres. Huge power outputs in a muscle are achieved by the extremely rapid exchange of phosphate molecules at the coalface of muscle cell contraction. Every high school student who has done biology will be aware of ATP (Adenosine Tri-Phosphate) rapidly degrading to ADP (Adenosine Di-Phosphate), and then to AMP (Adenosine Mono Phosphate). Creatine Phosphate is the substance that is able to donate phosphate molecules back into the phosphate system very rapidly in any healthy, well-trained individual.

This “phosphate battery” can recover completely to its pre-effort levels within minutes if enough easy recovery is enjoyed.  Compare this to the exhaustion and acidosis in the local muscle after longer, glycolytic (lactic) efforts. These can take several days to recover from properly, as they can deplete much of the accessible glycogen in the local muscle, and harm several other energy systems.

Alactic sprint training needs to be done year-round, on a regular basis, to ensure that the skill of fast running becomes reflexive and “second nature”. The main thing to note is that to practice the neuromuscular skill of FAST running, the body must be well-rested and not anywhere near heavy-legged glycogen-depletion or localised acidosis.  It can be done safely year-round, even in an aerobic phase, because it never enter into the realm of acidosis

So never do alactic training straight after very long running or glycolytic (lactate tolerance) training: your neuromuscular system will be temporarily “shot” and there will be no point.  “You can’t flog a dead horse”, as the racing parlance goes.

It’s good to practice fast running when “fresh”, as the brain can receive mixed messages, and associate tired not-so-fast running with the discomfort of lactic acidosis, whereas it should feel “fun and fast”. The brain will learn whatever it’s given, good or bad, and spit it out on race day.

With a good endurance background, most middle distance athletes recover very quickly from long running: certainly within a couple of days of the weekly long run if it is done at a correct, steady aerobic pace. For work on the track during the lead-in to track racing, a set of fast relaxed strides with ample recovery, every time we do a “session” can accumulate over a season.  

We’ll often insert some alactic speed drills several times a week in track season during the early part of a session, at the end of a brief warmup, several days after the weekly long run. We get the athletes to do fast, relaxed strides over 60 metres or less, with plenty of easy walk/jog recovery. Doing this before any longer, harder running achieves the requirement of having well-rested muscles.

In winter, this sort of drill is done, in spikes, by the training group before embarking on longer hard running over a cross-country course or parkland. There’s no danger of being too exhausted to do the fast running, and the following hard work will be done well because the body has just completed a set of faster running, with ample recovery.

Fast, relaxed running over short distances, with a number of repeats and adequate recovery, is a sure-fire way to develop the learnable neuromuscular skill of sprint speed. The brain and body can be considered a functional whole, and to this extent, repetition really is the “mother of learning”.

Think of trying to do some homework or studying for an exam when you’re tired! It’s not satisfactory at all, is it? A tired or tight muscle cannot be asked to perform fast, relaxed running!