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When it comes to training in general and for speed, we must look broadly at three energy systems.

They are:

1. ATP – CP System2. Anaerobic Glycolytic System3. Aerobic System

From the standpoint of pure speed development, we must train within the first energy system, the ATP-CP system.

Here is an article that we posted a while back that covers the important physiology behind developing this system.

There seems to be a bit of confusion concerning the difference between aerobic and anaerobic training. Simply put, aerobic means 'with oxygen' and anaerobic means 'without oxygen'. So, running a 40 at full speed would be an example of an anaerobic activity. Going out for a 3 mile run would be an aerobic activity. In order to understand which energy systems should be emphasized for specific sports and activities, let'stake a look at the energy source our muscles use and the energy systems that support it. This article will focus on ATP and the first of the three energy systems, the ATP-CP Energy System.ATP – The source of muscular energy

Adenosine Triphosphate, or ATP, is the immediate usable form of chemical energy for muscular activity. Any forms of chemical energy that the body gets from food must be converted into ATP before being used by muscle cells. ATP stores in muscle is limited and will deplete in 1 to 2 seconds unless restored. Resynthesis of ATP must occur immediately for muscular activity to continue. There are three systems available within the body to replace concentrations of ATP.

Anaerobic Phosphagen (ATP – CP) Energy System

Creatine Phosphate (CP) is an energy rich compound found in muscle cells. After high intensity exercise, creatine phosphate immediately restores ATP in the muscle without forming waste products (lactic acid). The amount of ATP that can be resynthesized from CP canlast for 4 to 5 seconds. So, add that to the 1 to 2 seconds of original ATP stores within the muscle and you have about 5 to 7 seconds of ATP production from the ATP-CP Energy System.

According to the USA Track and Field Level II Sport Science manual, to really challenge this system, you need workouts of 7 to 10 seconds of high intensity (sprint) work. This means running at full speed or near full speed, but with no fatigue present.

Therefore, any sport that involves running at full speed (track, football, soccer, field hockey, baseball, basketball, lacrosse, etc) needs to place regular emphasis on working and challenging this system.

Why? The best way to improve top speed is to run at top speed. High intensity sprint work (moving the limbs at near peak velocity) involves recruiting specific groups of muscle fibers and improving the efficiency and firing patterns of those muscle fiber groups. This type of motor learning must be done at high speeds to properly develop the complex recruitment of muscle fiber needed to fire in a synchronized pattern. This process is also referred to as neuromuscular conditioning.

The need for such conditioning helps explain why coordination and agility work is essential to developing speed. If you are highly coordinated, your brain does not have to spend as much time 'thinking' about where your limbs are in relation to the objects in your immediate environment. Instead, muscle fibers will be able to fire in a coordinated pattern, resulting in higher top speed and quicker reaction times. This is essential when considering the amount of fine motor skill and coordination required in the routine movements of sports like soccer, field hockey and basketball.

Let's look at some examples of how and when to train this system in a way that will maximize our results.

As was mentioned before, the speed component should be trained with no fatigue present. Most athletes require between 36-48 hours of rest with low intensity (<75% intensity, Heart rate 120-140) training before doing speed work again. So if you're doing speed work on Monday, wait until Wednesday before you do it again. When looking at rest within a single workout, you have to understand the amount of time necessary for proper ATP and CP resynthesis.

The following time examples explain how much time is required for the given percentage of ATP restoration, as stated by the USATF Level II manual:

30 seconds – 50% (in 30 seconds, 50% of ATP stores are recovered)

1 minute – 75%90 seconds – 80%3 minutes – 98%

From these examples, it is clear that 2 to 3 minutes is the minimum time required between reps for the ATP-CP system to sufficiently recover.

Speed training- Guidelines for high school athletes:

Intensity – 95-100%Distance of run – 20-60 metersNumber of reps/set – 2-4Number of sets – 2-4

Total distance in set – 80-160 metersTotal distance in session – 300 – 500 meters

In general, we follow the rule of one minute of rest per 10 meters run. For example, a set of 4 x 40m would consist of 4 minutes rest between each 40 meter sprint.

Now let's look at a couple sample workout sessions to get an idea of how these workouts could be structured. Rest between sets is slightly longer than rest between reps in order to allow full recovery.Workout #1

4 x 40m – 4 min rest6 minutes rest between sets3 x 50m – 5 min rest

TOTAL: 310 metersWorkout #2

4 x 30m – 3 min rest4 minutes rest between sets4 x 40m – 4 min rest5 minutes rest between sets4 x 50m – 5 min rest

TOTAL: 480 metersStructuring your workouts in a similar manner will maximize all the qualities desired from working the ATP-CP energy system. Remember, working hard with minimal rest will not make you faster. Either will running slow. Energy stores must be replenished to gain the benefits of speed work. Without true speed development, you are simply falling behind your competitors.

The future of American distance running may have just announced itself.

Luke Surface, an 8th-grade student-athlete from North Raleigh Christian Academy in Raleigh, North Carolina, delivered a performance that stunned the track and field community after taking on some of the nation’s best high school runners at Nike Outdoor Nationals.

Competing at the legendary Hayward Field in Eugene, Oregon — one of the most iconic venues in American distance running — Surface lined up in the boys championship 5,000 meters against a field dominated by high school seniors, including several athletes preparing to compete at the NCAA Division I level.

Despite being one of the youngest runners in the race, the 14-year-old held his own against the elite competition, finishing eighth in an incredible 14:25.88. The performance set a new national middle school record, averaging approximately 4:39 per mile for more than three miles.

That kind of time is fast enough to win many high school state championships across the United States and meets qualifying standards for several major NCAA Division I conference competitions — a remarkable achievement for a runner who has not yet entered high school.

But Surface’s historic 5,000m performance was only the latest chapter in a season filled with record-breaking moments.

Earlier in May, he clocked 8:52.03 for 3,200 meters at the NCISAA Division I State Championships in North Carolina, breaking another national middle school record. His converted two-mile time of 8:55.12 surpassed the previous world-best mark for a 14-year-old age group, previously held by Vincent Recupero.

During the previous cross-country season, Surface also made headlines when he ran 15:12 at the adidas XC Challenge, finishing second while competing against runners who were several years older.

Across cross country, two miles, and the 5,000 meters, Surface has continued to prove that his talent is far beyond his age group. While he still has four years of high school competition ahead before reaching the college level, his performances have already placed him among the most exciting young distance runners to watch.

The American high school 5,000-meter record currently stands at 13:32, set by Lex Young in 2023 — a mark Surface is not yet close to challenging. However, his remarkable progression at such a young age has caught the attention of the running world, with many eager to follow how far his extraordinary journey can go.

For now, Luke Surface remains an eighth grader rewriting the record books — and his story is only beginning.

DOHA, Qatar – Ethiopian distance running is once again making a powerful statement on the global stage. Following the Doha Diamond League meeting, Ethiopia has achieved a remarkable clean sweep of the women's 3000m/5000m standings, occupying all eight leading positions in one of the most competitive disciplines in world athletics.

Leading the charge is Likina Amebaw, who sits comfortably at the top of the rankings with 22 points. Close behind is fellow Ethiopian star Freweyni Hailu on 14 points, while Medina Eisa occupies third place with 12 points. The dominance continues through the rest of the leaderboard, with Senayet Getachew, Hawi Abera, Aleshign Baweke, Marta Alemayo, and Bernesh Dessie completing an extraordinary Ethiopian monopoly of the standings.

The achievement highlights Ethiopia's exceptional depth in women's distance running, where a new generation of athletes continues to emerge and challenge for global honours. Rather than relying on a single standout performer, Ethiopia has assembled a formidable squad capable of controlling races and collecting points across multiple Diamond League meetings.

While the current standings paint a picture of complete Ethiopian supremacy, the battle for the Diamond League title is far from over. Several meetings remain on the road to the season finale, leaving plenty of opportunities for rivals to close the gap and for positions within the Ethiopian contingent to shift dramatically.

For now, however, the spotlight belongs firmly to Ethiopia. The East African powerhouse has transformed the women's 3000m/5000m standings into an all-Ethiopian affair, sending a clear message to the rest of the world that the race for Diamond League glory will likely run through Addis Ababa.

The question now is whether Likina Amebaw can maintain her advantage and finish the season as the overall leader, whether Freweyni Hailu or Medina Eisa can mount a successful challenge, or whether another athlete will produce a late-season surge to rewrite the script.

One thing is certain: the road to the Diamond League Final promises a fascinating battle among some of the finest distance runners on the planet.

Kenyan athletics superstar and world champion Beatrice Chebet has officially entered a beautiful new chapter in her life after welcoming a baby boy.

The 26-year-old track sensation, born on 5 March 2000, has built a remarkable legacy as one of the greatest distance runners of her generation. Chebet is a world record holder in the 5000m, 10,000m and road 5km, with a career decorated by historic victories on the biggest stages.

She made history at the 2024 Summer Olympics by winning gold medals in both the 5000m and 10,000m, before achieving the same remarkable double at the 2025 World Athletics Championships. Her medal collection also includes a 5000m silver medal at the 2022 World Athletics Championships and bronze at the 2023 World Athletics Championships.

Beyond the track, Chebet has also dominated cross country, becoming a three-time world champion after winning the junior title in 2019 and senior titles in 2023 and 2024. She has also claimed major 5000m victories at the 2018 World U20 Championships, 2022 Commonwealth Games and the 2022 African Championships in Athletics.

Now, the Kenyan star is celebrating a different kind of milestone — becoming a mother.

Sharing the joyful news, Chebet introduced her newborn son with a heartfelt message filled with love and excitement:

“Tiny hands, tiny feet, and a love so big! A beautiful new chapter begins. Welcome to our world our sweet little baby boy!”

The arrival of her son marks a special moment away from competition, as the world champion embraces motherhood while carrying the pride of a nation that has watched her achieve greatness.

Messages of congratulations have poured in from fans and the athletics community, celebrating the new chapter for one of Kenya’s most successful athletes.

As Beatrice Chebet adds motherhood to her list of remarkable achievements, the champion now begins a new journey filled with love, joy, and unforgettable moments with her baby boy. 

Jake Wightman delivered a masterclass in championship racing as he surged to the men's 800m title at the UK Athletics Championships, holding off a determined challenge from Ben Pattison in a thrilling finish.

In a race defined by patience, positioning, and precise execution, Wightman waited for the perfect moment to strike before unleashing his finishing kick down the home straight. The former world champion crossed the line in 1:45.40, just doing enough to edge Pattison and secure the national crown.

The contest lived up to expectations, bringing together two of Britain's finest middle-distance talents in a tactical battle where every move carried significance. With the pace controlled through the early stages, the field remained tightly packed, setting the stage for a dramatic final lap.

As the bell rang, the intensity immediately rose. Pattison looked poised to seize control and pushed hard in the closing metres, but Wightman's experience and race awareness proved decisive. Drawing on years of competing at the highest level, he maintained his composure under pressure and found the extra gear required to stay ahead when it mattered most.

The victory marks another significant chapter in Wightman's decorated career and serves as a timely statement of intent as the international season gathers momentum. More importantly, it showcased the qualities that have made him one of Britain's most respected middle-distance athletes — tactical intelligence, resilience, and an ability to deliver in the biggest moments.

For Pattison, the narrow defeat will provide encouragement rather than disappointment. His performance confirmed his growing status among Britain's elite 800m runners and highlighted the depth of talent currently thriving in the event.

But on this occasion, the spotlight belonged to Wightman. In a race where the margins were razor-thin, he executed his plan to perfection and walked away with the UK Athletics Championship title.

Remember the name Gout Gout.

At just 18 years old, the Australian sprint prodigy is already commanding global attention and fueling conversations about the future of track and field. In a sport constantly searching for its next superstar, Gout is rapidly emerging as one of the brightest talents the world has seen in years.

His latest statement came at the prestigious Ostrava Golden Spike meeting, where he stepped onto the track alongside some of sprinting's biggest names, including reigning world champion Noah Lyles. Far from being overwhelmed by the occasion, the teenager delivered a composed and confident performance, finishing third in the 150m in 14.96 seconds against two of the fastest athletes on the planet.

Yet impressive as that performance was, it is not the result that has the athletics community buzzing most.

Earlier this year, Gout stunned the sprinting world by clocking an astonishing 19.67 seconds for 200m, setting a new world Under-20 record. The performance instantly elevated him from promising prospect to genuine phenomenon.

What makes the achievement even more remarkable is the historical context. At the same age, Gout was faster than sprint legend Usain Bolt. Comparisons to the Jamaican icon are inevitable, not because records demand them, but because the raw numbers are impossible to ignore.

Of course, Gout's journey is only beginning. Like any young athlete, he still has room to grow, refine his craft, and gain valuable experience at the highest level. The road from teenage sensation to global champion is rarely straightforward.

But there is no denying the extraordinary potential that lies within him.

His speed, composure, and ability to perform under pressure have already marked him out as one of athletics' most exciting young stars. More importantly, he possesses the kind of talent that inspires belief that a new era of sprinting may be on the horizon.

The sport has always thrived on rivalries that capture the imagination of fans across the globe. With established champions such as Noah Lyles currently leading the way, the emergence of Gout Gout adds an intriguing new chapter to sprinting's future.

The next great rivalry may already be taking shape.

And one of its leading figures is still only a teenager.

For now, the message is simple: remember the name Gout Gout. The future is arriving faster than anyone expected.