When training different energy systems of 400m runners, how do you know what to train when? Obviously SE II goes at the end of the season/peak season and SE I can be done during the season (I tend to use it during the unloading week). But what about other workouts?
Ex: Speed workouts. If you take a 3 min break between reps (20-80m) with a high volume (600m max) than you are training your anaerobic system, but if you go w/5 min rest and only go up to 500m max, you are training your alactic system.
Speed endurance is the same thing. 80-150m reps, 5-6 min rest is anaerobic while over 6 min up to full recovery basically trains the LA tolerance/alactic systems. The volume is higher for anaerobic system than it is for alactic system again.
So, as a 400m runner, we obviously need to know how to run anaerobically, so should I train anaerobically during the loading weeks of my meso and then drop the volume and train alactic systems/anaerobic a-lactic power during the unloading week, or how should I structure it starting with the pre-comp. phase?
Thanks for the help.