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Running by Feel
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Rate of Perceived Exertion Workout
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The paces used in this workout will be determined by
your 'Perceived Exertion'
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using the descriptions below for RPE 5 through RPE
9.
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To make the workout
especially effective, you do not want to know what speed
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the treadmill is set at. You will be increasing or decreasing
the speed
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so that your perceived exertion
(i.e. how hard it feels) matches the workout sequence below.
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To make sure you don't
look at the speed, bring a piece of paper and tape
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and cover the speed
display.
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Occasionally, you can
peak to see if it is where you think it is.
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You may find that when
you are running at a 9, you are going faster than
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you otherwise would have
thought possible.
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The suggested incline is
1% for the entire workout until the last interval at 15%.
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However, if you would
like to work on your hill running you can use any incline you wish.
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RPE - Rate of Perceived
Exertion
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Time on TM
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Duration
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RPE
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RPE 5 - Easy Long Run
Pace.
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2
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warmup
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Easy to talk.
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2
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2
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seat kicks
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~55% Max Heart Rate.
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1
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long stride walk
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Can maintain for hours.
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2
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quick surges
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Fat/Glycogen burning
zone.
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2
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shake it out
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RPE 6 - Long Tempo Run
Pace.
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Able to hold
conversation.
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9
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1
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9
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Rhythmic Breathing
starts.
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1
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rest
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~65% MHR.
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2
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8-9
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Can maintain for 1 hour
or more.
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1
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rest
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Glycogen/Fat burning.
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1
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9
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RPE 7 - Lactate Threshold
Run Pace.
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Laboured Breathing.
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15
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4
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7
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~75%-80% MHR.
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4
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6
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Can maintain for 30-60
minutes.
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4
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8-9
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Aerobic Glycolysis
Energy.
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4
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6
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Glycogen primary energy
source.
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4
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7
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RPE 8 - Anaerobic
Interval Pace.
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3
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5
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Can only speak a couple
words.
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4
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8-9
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Oxygen Debt.
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~85% MHR.
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42
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1
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rest
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Can maintain ~3 minutes.
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2
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8-9
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Anaerobic
Glycolysis.
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1
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rest
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RPE 9 - Hardest Anaerobic
Effort.
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1
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9
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Out of breath.
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1
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rest
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Rapid Oxygen Debt.
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2
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walk 15° 9 RPE
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90%+ MHR.
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2
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Seat Kicks
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Can maintain < 1 min.
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1
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Long Stride Walk
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Anaerobic ATP-PC.
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Determine your speed
entirely based on Rate of Perceived Exertion as described above.
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Ideally, you should cover
the speed indicator so you don't see what speed you are running.
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This ensures that you
will not be influenced by the numbers and only by perceived exertion.
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Cover it with tape
and/or paper etc. Simply increase and decrease the speed to achieve the
required level of exertion.
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Remember, an RPE 9 is
maximum workout effort since you will rarely reach 10 during a workout.
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Copyright © 2010
David Brooks
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