A Christian Guide to Body Stewardship, Diet and Exercise

Chapter 5: Training for Endurance 112 Table 5.12. Correlation between Maximum Heart Rate (MHR), Rate of Perceived Exertion (RPE) and the Talk Test RPE Talk Test % MHR 1 Very Light Activity Minimal effort required < 40 2-3 Light Activity Breathing is easy, can sing 40-49 4-6 Moderate Activity Can carry a conversation 50-69 7-8 Vigorous Activity Short of breath, can only speak a sentence or two 70-85 9 Very Hard Activity Can only speak one word at a time 86-92 10 Maximum Effort Activity Completely out of breath, unable to talk > 92 Developing a Personalized Endurance Training Program Several factors need to be considered when developing a personalized endurance training program. Some of the factors include the fitness level and injury status of the individual as well as the distance and/or duration of the event. For example, individuals training for endurance events lasting roughly 30 minutes or less (e.g., 1.5-mile, 2.0-mile, 3.0-mile, 5-km runs) would benefit more from an endurance training program consisting of pace / tempo, speed and some long slow distance (LSD) work. Whereas, individuals training for endurance events lasting longer than 30 minutes (e.g., 10-km, ½ marathon, marathon, 50-miler) would benefit more from an endurance training program consisting predominantly of LSD and possibly some pace / tempo work. Provided below is a sample 9-week “Couch to 5-km” running program (c25k, n.d.). As depicted in Table 5.13, this program consists primarily of LSD training, which may be suitable for novice runners or those individuals interested more in the health benefits associated with regular endurance training than in performance. However, if the goal is to maximize endurance performance, then both interval training and high-intensity interval training (HIIT) should also be performed regularly in order to improve VO2max and lactate threshold (LT). Table 5.14 provides a sample 9-week endurance training that may be better suited for individuals interested in improving performance as it consists of LSD, pace / tempo, and speed training.