130 Chapter 6: Training for Endurance As a result of the limitations associated with MHR, other methods are often used for accessing exercise intensity including rate of perceived exertion (RPE) and the talk test. The RPE is a quantitative measure of how an individual perceives exertion during physical activity. The talk test is another easy way to estimate exercise intensity. For example, exercise is classified as moderate-intensity if an individual can talk, but not sing, during the activity. As demonstrated in Table 6.12, research shows a strong collection correlation between MHR, RPE, and the talk test (U.S. Navy Command Fitness Leader Course, n.d.). In other words, if you do not have the ability to measure your MHR or access to a heart rate monitor, using RPE or the talk test is an easy and reliable means of monitoring exercise intensity. Table 6.12. 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 40-55 4-5 Moderate Activity Can carry a conversation 55-70 6-7 Vigorous Activity Short of breath, can only speak a sentence or two 70-90 8-9 Very Hard Activity Can only speak one word at a time >90 10 Maximum Effort Activity Completely out of breath, unable to talk > 100 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 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. Table 6.13 provides a sample endurance training plan for runners. Table 6.14 provides a sample endurance training plan for non-runners (e.g., strength athletes). Table 6.15 provides a sample endurance plan for individuals wanting to run their first 5-km race (c25k, n.d.). Table 6.13. Sample Endurance Training Plan for Runners. Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 45-min. walk Treadmill tempo run 3-mile run 45-min. walk 3-mile run 6 200-m sprints 60-min. walk * Perform Interval workouts on odd weeks and HIIT workouts on even weeks
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