074: Effort-based Running, Updated
Feb 07, 2019
Today, we update our effort levels a bit, transitioning from a 1-5 scale to a 1-10 scale. Here's a little breakdown of what the numbers mean.
Effort Levels (adapted from 80/20 running and RPE):
- Extremely Easy - "I could run/walk forever at this pace"
- Very Easy - "I feel like I'm really holding myself back" - full conversations, singing, yodeling
- Easy - "I feel like I'm holding back a little" - able to sing at this pace
- Comfortable - This pace feels natural, not holding back or pushing - can still talk pretty easily in sentences
- Fairly Comfortable - I feel like I'm pushing every so slightly
- Slightly Hard - Less fit runners (able to run for one hour or less): can sustain for 20-30 min; More fit runners (able to run for 2 hours or more) - pace able to sustain for about an hour
- Somewhat hard - Less fit: I'm going to blow up in 10-15 min, More fit: I'm going to blow up in 15-20 min (around 5k effort)
- Hard - I can keep this pace for a mile, no more
- Very Hard - Pace sustainable for a couple of minutes
- Extremely Hard - pace able to sustain for 1 minute max
Past episodes about effort- based running:
Episode 10: Effort-Based Running - The Pros and Cons
Episode 50: Is your GPS watch holding you back?
Episode 72: Training by Effort, Racing by Feel
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