Get Out of that Rut - Page 2
Perceived Level of Exertion and the Talk Test. Although all runs may initially feel like a monumental effort, eventually you will be able to monitor your perceived level of exertion. Most runners' hard pace and hard perceived level of exertion are in sync. The scales run from 1 (this is so easy) to 10 (you have got to be kidding). Level 5 is comfortable; 6 is getting harder. Strive for 7 for all hard efforts.
The Talk Test means that if you cannot talk to your training partner, you are at a hard effort, at least into the Level 6 to 7 range.
Your Mile Pace (MP). A recent hard effort gives you a mile pace; for most folks, I recommend using a five- to 10-mile race or run. Say you ran 35 minutes in a five-mile race. Your MP is seven minutes per mile. At shorter distances (one to five miles) hard should be MP plus 20 seconds; for five to 10 miles, MP plus 30 seconds; over 10 miles, MP plus 40 seconds; intervals (400-meter, 800-meter, etc), MP pace minus 10 seconds. For longer training runs, add 20 to 30 seconds to your MP. If you are running one of your usual courses, keep track of the time or use a GPS to monitor your pace.
Heart Rate (HR). If you use a HR monitor, hard is between 75 and 90 percent of max HR.
MEASURE YOUR EFFORT
|1 to 5 miles||MP + 20 sec||MP + 60 sec|
|6 to 10 miles||MP + 30 sec||MP + 60 sec|
|Over 10 miles||MP + 40 sec||Too long for easy|
Mile Pace (MP) is based on a recent had five-mile run or race.
Talk Test vs. Perceived Exertion vs. Heart Rate
|Can't Talk/Hard||Constantly Babbling/Easy|
|Perceived Exertion Level (out of 10)||7 to 8||5|
|Heart Rate||75-80% of max||50-60% of max|
|Short (1 to 3 miles)||MP (see above)|
|Medium (3 to 6 miles)||MP + 20 sec|