Name: Playbook - Hailey Conaway - W5/D3
Uploaded: 2023-12-20T18:52:15.171Z
Duration: 35 min
Description: W5/D3

Today’s run will be done in Zone 2 for 2.5 miles
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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

W5/D3

W1/D1

W1/D2

W1/D3

W2/D1

W2/D2

W2/D3

W3/D1

W3/D2

W3/D3

W4/D1

W4/D2

W4/D3

W5/D1

W5/D2

W6/D1

W6/D2

W6/D3

W7/D1

W7/D2

W7/D3

W8/D1

W8/D2

W8/D3 RACE DAY

W5/D3

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