Rate of intensity in training

How fast…how often…for how long! The considerations, and what are the best guidelines?

A heart rate monitor is the most technical tool for measuring training intensity, and if you use an HRM, the five zones will be familiar to you, but “Rate of Perceived Exertion” is another. It’s our own feel of how hard a session is. One thing to bear in mind…On a long run, RPE may only be 2/3, but you could be on your feet for 90 minutes. This could be as tiring as a run at 7/8 and when only on your feet for 40 minutes!

The RPE scale was developed by Swedish researcher Gunnar Borg in the 1960s.

Balance out hard days/steady days/easy days…Not back-to back hard days.

If you only run three times each week, the ratio of hard to easy runs can lean more to the “hard” side, whereas as training and mileage increase, the balance should be no more than 40/50% hard. Individuals vary…so to the effect that age has. You will recognize what works for you…also where you are in any training cycle.

RPE scale & what it might feel like….

0: Sat at home in your armchair

1: Brisk walking for some, very easy jogging for others. Able to fully converse with no effort.

2-3: Easy running, able to hold a full conversation, you might have consciously work to slow down. Gentle, relaxed, feeling like you could run forever.

4-5: Steady running. Able to speak but in shorter sentences. You might hear yourself breathing but could still keep going for between 75 minutes – 2 hours.

6-7: Controlled discomfort. A pace you could hold for around 60 mins in a race. You should be able to speak 2-3 words at a time. Cruising at speed.

8-9: Working hard at 3km-10km effort. You have to focus and work to maintain pace. You’ll be breathing strongly and will feel like you need the recovery between efforts.

10: Working very hard. An effort you can sustain for only short periods before you effort feels unsustainable.

RPE scale tracked to notional HR Zones

There are various methods to calculate Maximum HR, and without being lab tested, none will be entirely accurate. Hence the use of RPE…As a rule of thumb, your maximum HR will be circa 220 less your age…For a 40-year-old, circa 180 etc.

     Zone 1: Very light, 50 percent to 60 percent of MHR… Or 2/3 in RPE.

     Zone 2: Light, 60 percent to 70 percent of MHR… Or 3/4 in RPE.

     Zone 3: Moderate, 70 percent to 80 percent of MHR…Or circa 5 in RPE

     Zone 4: Hard, 80 percent to 90 percent of MHR… Or 7/8 in RPE.

    Zone 5: Very hard, 90 percent to 100 percent of MHR…Or 9/10 in RPE.

The key to anything is to have a structured training programme…a mix of speeds, distances, and intensities…when in doubt, less can be more!