Training Run Categories

This is the table I base a lot of my training around.  It is in the USA Track & Field Coaching Manual.  

What do you think of the table?

Type of Training
Energy System
Rep Length
(metres)
Intensity
(%)
Recovery
Total Distance
(Metres)
Extensive Tempo
Aerobic
> 100
55 - 70%
30 - 90 seconds
1400 – 3000
Extensive Tempo
Aerobic
> 200
70 - 79%
30 seconds – 2 minutes
1400 - 2500
Intensive Tempo
Aerobic & Anaerobic mixed
> 80
80 - 90%
30 seconds – 5 minutes
800 - 2000
Speed
Anaerobic
20 – 80
90 - 95%
3 - 5 minutes
300 - 800
Speed
Alactic
20 – 80
95 - 100%
3 - 5 minutes
300 - 600
Speed Endurance
Anaerobic
30 – 80
90 - 95%
1 - 2 minutes
300 - 800
Speed Endurance
Alactic
30 – 80
95 - 100%
2 - 3 minutes
300 - 800
Speed Endurance
Anaerobic
80 – 150
90 - 95%
5-6 minutes
300 - 1200
Speed Endurance
Glycolytic
80 – 150
95 - 100%
6-10 minutes
300 - 800
Special Endurance 1
Anaerobic
150 – 300
90 - 95%
10-12 minutes
600 - 1200
Special Endurance 1
Glycolytic
150 – 300
95 - 100%
12-15 minutes
300 - 1000
Special Endurance 2
Lactic acid tolerance
300 - 600
90 - 95%
15-20 minutes
600 - 1200

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