Coaching Distance Podcast
Energy Systems, Training Intensity & the Hybrid Car
How do the aerobic and anaerobic energy systems actually work together—and what does that mean for the workouts we give our athletes? In this episode, Jesse breaks down the science behind energy system interaction and connects it to the training coaches use every day. He looks at how aerobic and anaerobic contributions change across events from the 800m through the 10,000m, why even short, intense events rely heavily on the aerobic system, and why training for different events has much more overlap than we sometimes think. Jesse also walks through a lactate curve and his approach to organizing training intensities, from easy running and Sub-T through tempo, lactate threshold, 10K, 5K, 3K, mile, and 800m pace. He explains how he uses these intensities with his athletes and how the Coaching Distance Pace Calculator can turn those percentages into actual training paces. Finally, Jesse shares a simple analogy coaches can use with their athletes: think of the aerobic system as the gas tank and engine of a hybrid car and the anaerobic system as the battery . One provides enormous capacity, while the other can provide a powerful short-term boost—but at a cost. Whether you're coaching middle-distance runners, distance runners, or a team that competes across the 400m–5K range, this episode provides a practical way to understand why different workouts matter and how they fit together.
