There are two clearly defined methods for gauging the effort required or used when running for those who do not use a heart rate monitor. Although both methods achieve the same aim, the means is slightly different.
For fitness boot camps and military fitness, clients are normally split into blues, reds and greens, which is simple enough to provisionally measure running ability.
Another aid to estimating that the running session is working and demanding enough is to apply the following:
|Table 1: Levels of Breathing Effort|
|Chat Level||This is as it states, members should be able to run at an easy pace and be able to chat to one another (60%-70%).|
|Puff Level||Most runs should be done at this level (70%-80%), members should still be able to talk but have difficulty in speaking.|
|Pant Level||Heart rates will be about 80-90% at this level, which means runners are now working anaerobically and, in turn, means oxygen deprivation and the build up of waste products. This will affect member’s ability to run at a continuous pace and this level will predominantly be used for reds and greens.|
|Gasp Level||This level will see heart rates at about 90-100% and normally this would be at the end of a hard run session.For example, coaxing a last ditch sprint for the finish, although members should not be in this zone to often.|
Effort-based Training Correlations Chart
This chart is designed to help runners who do not use heart rate monitors, but prefer to use perceived exertion to determine appropriate pace.
|Table 2: Perceived Extertion|
|Number||Purpose of this Workout||Phase(s)||% Effort||Perceived Exertion Feels Like|
|1||Maintain aerobic endurance while getting maximum recovery before a race.||I / III / IV||Slowly jogging at 60-65%||
|2||Help muscles recover glycogen stores by burning fat as a primary fuel.||I Thru IV||Just jogging at 65-70%||
|3||Develop and maintain local muscle endurance and mental patience.||I / II||Loping long and easy at 60-75%||
|4||Prepare muscles to make the transition from aerobic to anaerobic running.||II / III||Striding steadily at 75-80%||
|5||Improve anaerobic threshold and learn to run while fatigued.||II / III||Running rapidly at 80-85%||
|a||Increase your VO2 max and improve mental toughness.||II Thru IV||Determined dashing at 90-95%||
|7||Improve lactic acid tolerance, get very, very tough mentally and learn to relax as you tie up.||III / IV||Serious sprinting at 95-100%||