Name: Playbook - Hailey Conaway - W3/D4
Uploaded: 2023-12-20T18:52:15.159Z
Duration: 50 min
Description: W3/D4

Today’s run will be done in Zone 2 for 50 minutes. 

With this being our longest run so far, if you need to talk walk breaks then feel free! Pay attention to how you're feeling over all and see if there's an area you need to improve on (strength training, recovery, or nutrition 🤗)
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Running paces are a great tool to assess performance but unfortunately our bodies don’t have an internal pacer. Instead it only knows the effort that you’re performing at!

Effort can be based on our heart rate and RPE (rate of perceived effort).

HEART RATE TRAINING:
Heart rate training is based off your max heart rate. To find your max heart rate, you’ll complete a simple formula:
220 - Age = Max Heart Rate

For example:
220 - 30 = 190

Now that you know your max heart rate, this is how you break down different running zones:

Zone 1 = 50 - 60% max HR
Zone 2 = 60 - 70% max HR
Zone 3 = 70 - 80% max HR
Zone 4 = 80 - 90% max HR
Zone 5 = 90-100% max HR

Using the example from above, if you wanted to run in Zone 3, this is the equation you would follow:

190 x .7 = 133
190 x .8 = 152
Your heart rate zone for running in Zone 3 would be 133 - 152 beats per minute.

RPE TRAINING:
Rate of perceived effort is the way your body is perceiving effort during training (so yes, just as it sounds!)

For RPE training, you’re basing it off a scale of 1 - 10 (1 being the lowest effort like talking without getting winded during your walks to 10 being the highest effort which would look like very short bursts of sprinting at max).

Running

W3/D4

Right now I’m wore out worked upper body first and then did my first 30 mins on the treadmill in a year. I want to do 5 miles in April I only got 2.30 today

Ads7167

W1/D1

Still hard got 2.35 miles walk run combo back and biceps today legs tomorrow so no treadmill maybe some rowing or Airdine or a little of both.

W3/D4

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