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Mike Trees on Instagram: "How to pace a 5km To do this, you need to understand a little bit about energy systems. Very simply put, we have three energy systems ) one aerobic and two anaerobic. The aerobic system is the main one that long-distance runners aim to develop most of the time. The anaerobic systems are also important to understand: 1. ATP-CP system, supplies energy for up to about 10 seconds. 2. Lactate system (also called the glycolytic system), supplies energy for up to around 2 minu