Perceived Exertion And A Pattern for Weekly Training
(further examples in Mastering Running on Amazon)
- by C.U.
“An Overnight Success Usually Takes About 10 Years”-- anonymous
First, some perspective….
* Note the 3 “Ps” for personal bests: patience, perseverance, and perspective.
* Improvements come over months/years of training, so it’s better to leave the track feeling that you’ve worked hard-- but not toooo hard! You’ll avoid injury and be ready to come back to the track. Leave 100% efforts for races.
Warm-ups/downs
Always allow time for them -- at least 15 minutes for warm ups and 10 minutes for cool downs.
Stretching
Stretch a little before running, and more afterwards.
Perceived Exertion
Perceived exertion (p.e.) describes intensity of exercise. It’s something to understand, particularly after you have built up mileage over 20 miles per week.
The concept of perceived exertion was developed by exercise physiologist Gunnar Borg. Physiologists have found that people’s estimation of perceived exertion corresponds closely to actual heart rate. (In other words, if you feel you are running at an 80% of your maximum heart rate, you probably are. Even so, it may take you a month or so of experimenting with different kinds of running to feel comfortable knowing what your perceived exertion level is.) Borg prescribed a 20 point scale with 6 representing very, very light exertion and 20 representing very, very hard exertion.
A p.e. scale of 1 through 10 simplifies the idea and therefore more useful.
Here’s a 1-10 scale published in Mastering Running (Utzschneider, 2014)
1 = very, very light effort or the slowest of jogs.
5 = your “smile time” easy, average pace of your middle distance runs.
6.5 = a “plus” pace – a little faster than usual (good for returning to speed or for those starting speed workouts for the first time). A workout of 8 X one minute at a p.e. of 6.5 with a 1 to 2 minute jog recovery is a sample “plus” pace workout.
7.5 – 8.0 (75 to 80% of maximum hear rate effort) = comfortably hard efforts, slightly faster than your “smile time” easy runs. These efforts will be used for tempo runs described below.
8.0 – 9.0 (80-90% of maximum heart rate effort) = hard efforts (for longer intervals). Longer intervals are series of repeated runs that last from 30 seconds to about 4 minutes. These intervals are interspersed with periods of rest or slow jogging.
9.5 – 10.0 (almost and sometimes maximum heart rate effort) = very hard efforts (for repetitions). Repetitions are very short, repeated runs that are shorter than intervals. Repetitions last from about 20 seconds to about 2 minutes each. Like intervals, repetitions are interspersed with periods of rest or slower running.
Types of Training
Once you have built up to a weekly base of at least 20 miles, you are ready to begin routine speed workouts. Speed workouts are tempo runs, interval and repetition efforts.
Below are basic different types of training to incorporate into your training.
1) Steady, Easy Distance
The bread and butter of your training, these runs are done at a relaxed, comfortable pace (p.e. of 5.5 – 6.0, “smile time runs”). They strengthen your heart, improve blood supply and help muscles convert fuel to energy.
2) “Plus” Pace Minutes
This is the first speed work to try that you can incorporate before building up to 20 miles a week. “Plus” pace minutes are run for single minutes at a time (up to 10 of them) at a perceived exertion of about 6.5. Recovery can be one to 2 minutes.
3) Tempo Runs
Sustained runs at faster than usual training pace (comfortably hard, at a p.e. of 7.5). Tempo Runs – also called threshold training because they performed at the cusp of aerobic and anaerobic training– can take two forms. They are done either for a continuous period of time (20 minutes to 40 plus minutes) without breaks or broken into “cruise” intervals of 5 minutes of ore that are interspersed with 1 minute slow jogs. Tempo runs can be up to 10% of your weekly mileage.
4) Speed Training
Speed work can be done on a track, the road, or on cross country terrain. Speed training includes intervals and repetitions. Speed training will help you 1) run all distances at higher levels of intensity 2) run faster using less energy and 3) gain a sense of pace.
4a) Intervals are repeated runs of 30 seconds to 4 minutes hard, at a p.e. of 8.0 – 9.0. The exertion/recovery ratio for interval training is 1:1. Intervals should represent no more than 8% of weekly mileage.
4b) Repetitions are repeated runs of 20 seconds to 2 minutes very hard, at a p.e. of 9.5 to 10.0 or “all out”. The exertion/recovery ratio for repetition training is 1:4. Repetition training should represent no more than 5% of weekly mileage.
Recoveries for both speed efforts may be slow jogs (p.e. of 1 to 3) to help get rid of lactic acid build-up (easier to get rid of with a jog than a walk).
5) Long runs
These runs are the longest runs of the week (they vary according to your weekly mileage) done at a p.e. of 5.0 – 6.0. They can be 25% of your weekly mileage. These runs produce the same benefits as steady, easy distance. They also teach your body to metabolize fat and spare glycogen, and they give you the psychological confidence you’ll need to complete a long-distance race. There seems to be no particular advantage to running long runs at a fast pace. Plan your long runs so you have easy access to water.
6) Rest days
Don’t forget them. Too often people forget that rest is essential to personal best times. It allows your body to recover and strengthen to the next level. If you feel a strain, listen to it and take a day off. The sooner you rest, the sooner you’ll recover, the stronger you’ll run ultimately.
What about hill workouts?
If you do include a speed workout, tempo run, and distance run in your weekly pattern, adding a formal hill workout in addition is too strenuous. You can either replace a speed workout with a hill workout or build some gentle hills into your easy running days. Hill workouts should be very short (8 X :30 seconds is generally a strong hill workout) and are explained in a separate note. Hill workouts should not be done more than once a week, and generally once every ten days.
What Are Strides?
They are relaxed accelerations of about 50 paces during which you speed up to almost – but not quite – a sprint. You then ease off and jog for about a minute before doing the next one. Strides help loosen up your legs and are done often at the end of an easy run, before a tempo run, and before or after a speed workout.
What About Building Up Mileage?
Increase mileage by no more than 10% a week. Every fourth week, cut back mileage by 10 to 20% of your latest distance in order to allow your body to recover.
What About Planning Tempo or Speed Workouts?
Once you have built up to 20 miles a week, you can incorporate interval or repetition training. Begin with an interval or repetition workout once a week – no more – for three weeks. Once you have incorporated one speed workout for four weeks, you can incorporate a second one – either a second speed workout or a tempo run – for two effortful workouts a week. You might choose to do an interval and repetition workout or an interval and a tempo run. Always allow at least two days between effortful (tempo, repetition, interval) workouts and do not increase weekly mileage when adding a second workout. It can be too much for your body. If you add a second workout, hold your mileage at the same level or even lower mileage a bit. Listen to your body.
A Weekly Pattern
Monday – track or speed workout
Thursday – tempo run
Saturday – long run or short race (suggested race pattern: once very three weeks)
Otherwise easy or rest days.
(further examples in Mastering Running on Amazon)
- by C.U.
“An Overnight Success Usually Takes About 10 Years”-- anonymous
First, some perspective….
* Note the 3 “Ps” for personal bests: patience, perseverance, and perspective.
* Improvements come over months/years of training, so it’s better to leave the track feeling that you’ve worked hard-- but not toooo hard! You’ll avoid injury and be ready to come back to the track. Leave 100% efforts for races.
Warm-ups/downs
Always allow time for them -- at least 15 minutes for warm ups and 10 minutes for cool downs.
Stretching
Stretch a little before running, and more afterwards.
Perceived Exertion
Perceived exertion (p.e.) describes intensity of exercise. It’s something to understand, particularly after you have built up mileage over 20 miles per week.
The concept of perceived exertion was developed by exercise physiologist Gunnar Borg. Physiologists have found that people’s estimation of perceived exertion corresponds closely to actual heart rate. (In other words, if you feel you are running at an 80% of your maximum heart rate, you probably are. Even so, it may take you a month or so of experimenting with different kinds of running to feel comfortable knowing what your perceived exertion level is.) Borg prescribed a 20 point scale with 6 representing very, very light exertion and 20 representing very, very hard exertion.
A p.e. scale of 1 through 10 simplifies the idea and therefore more useful.
Here’s a 1-10 scale published in Mastering Running (Utzschneider, 2014)
1 = very, very light effort or the slowest of jogs.
5 = your “smile time” easy, average pace of your middle distance runs.
6.5 = a “plus” pace – a little faster than usual (good for returning to speed or for those starting speed workouts for the first time). A workout of 8 X one minute at a p.e. of 6.5 with a 1 to 2 minute jog recovery is a sample “plus” pace workout.
7.5 – 8.0 (75 to 80% of maximum hear rate effort) = comfortably hard efforts, slightly faster than your “smile time” easy runs. These efforts will be used for tempo runs described below.
8.0 – 9.0 (80-90% of maximum heart rate effort) = hard efforts (for longer intervals). Longer intervals are series of repeated runs that last from 30 seconds to about 4 minutes. These intervals are interspersed with periods of rest or slow jogging.
9.5 – 10.0 (almost and sometimes maximum heart rate effort) = very hard efforts (for repetitions). Repetitions are very short, repeated runs that are shorter than intervals. Repetitions last from about 20 seconds to about 2 minutes each. Like intervals, repetitions are interspersed with periods of rest or slower running.
Types of Training
Once you have built up to a weekly base of at least 20 miles, you are ready to begin routine speed workouts. Speed workouts are tempo runs, interval and repetition efforts.
Below are basic different types of training to incorporate into your training.
1) Steady, Easy Distance
The bread and butter of your training, these runs are done at a relaxed, comfortable pace (p.e. of 5.5 – 6.0, “smile time runs”). They strengthen your heart, improve blood supply and help muscles convert fuel to energy.
2) “Plus” Pace Minutes
This is the first speed work to try that you can incorporate before building up to 20 miles a week. “Plus” pace minutes are run for single minutes at a time (up to 10 of them) at a perceived exertion of about 6.5. Recovery can be one to 2 minutes.
3) Tempo Runs
Sustained runs at faster than usual training pace (comfortably hard, at a p.e. of 7.5). Tempo Runs – also called threshold training because they performed at the cusp of aerobic and anaerobic training– can take two forms. They are done either for a continuous period of time (20 minutes to 40 plus minutes) without breaks or broken into “cruise” intervals of 5 minutes of ore that are interspersed with 1 minute slow jogs. Tempo runs can be up to 10% of your weekly mileage.
4) Speed Training
Speed work can be done on a track, the road, or on cross country terrain. Speed training includes intervals and repetitions. Speed training will help you 1) run all distances at higher levels of intensity 2) run faster using less energy and 3) gain a sense of pace.
4a) Intervals are repeated runs of 30 seconds to 4 minutes hard, at a p.e. of 8.0 – 9.0. The exertion/recovery ratio for interval training is 1:1. Intervals should represent no more than 8% of weekly mileage.
4b) Repetitions are repeated runs of 20 seconds to 2 minutes very hard, at a p.e. of 9.5 to 10.0 or “all out”. The exertion/recovery ratio for repetition training is 1:4. Repetition training should represent no more than 5% of weekly mileage.
Recoveries for both speed efforts may be slow jogs (p.e. of 1 to 3) to help get rid of lactic acid build-up (easier to get rid of with a jog than a walk).
5) Long runs
These runs are the longest runs of the week (they vary according to your weekly mileage) done at a p.e. of 5.0 – 6.0. They can be 25% of your weekly mileage. These runs produce the same benefits as steady, easy distance. They also teach your body to metabolize fat and spare glycogen, and they give you the psychological confidence you’ll need to complete a long-distance race. There seems to be no particular advantage to running long runs at a fast pace. Plan your long runs so you have easy access to water.
6) Rest days
Don’t forget them. Too often people forget that rest is essential to personal best times. It allows your body to recover and strengthen to the next level. If you feel a strain, listen to it and take a day off. The sooner you rest, the sooner you’ll recover, the stronger you’ll run ultimately.
What about hill workouts?
If you do include a speed workout, tempo run, and distance run in your weekly pattern, adding a formal hill workout in addition is too strenuous. You can either replace a speed workout with a hill workout or build some gentle hills into your easy running days. Hill workouts should be very short (8 X :30 seconds is generally a strong hill workout) and are explained in a separate note. Hill workouts should not be done more than once a week, and generally once every ten days.
What Are Strides?
They are relaxed accelerations of about 50 paces during which you speed up to almost – but not quite – a sprint. You then ease off and jog for about a minute before doing the next one. Strides help loosen up your legs and are done often at the end of an easy run, before a tempo run, and before or after a speed workout.
What About Building Up Mileage?
Increase mileage by no more than 10% a week. Every fourth week, cut back mileage by 10 to 20% of your latest distance in order to allow your body to recover.
What About Planning Tempo or Speed Workouts?
Once you have built up to 20 miles a week, you can incorporate interval or repetition training. Begin with an interval or repetition workout once a week – no more – for three weeks. Once you have incorporated one speed workout for four weeks, you can incorporate a second one – either a second speed workout or a tempo run – for two effortful workouts a week. You might choose to do an interval and repetition workout or an interval and a tempo run. Always allow at least two days between effortful (tempo, repetition, interval) workouts and do not increase weekly mileage when adding a second workout. It can be too much for your body. If you add a second workout, hold your mileage at the same level or even lower mileage a bit. Listen to your body.
A Weekly Pattern
Monday – track or speed workout
Thursday – tempo run
Saturday – long run or short race (suggested race pattern: once very three weeks)
Otherwise easy or rest days.