The way we are going to measure your intensity is using the rate of perceived exertion, I prefer to use a simple scale from 1-10. When beginning any new programme it is important to build gradually and not to try and push for world record times in your first week (world record times in swimming are being smashed every day in the Olympics, but none of the athletes there have only put in 5 days of training). We are aiming to set the intensity at a level that is challenging enough to reach our half marathon goal, but not hard enough to make us feel like our hearts will explode and our legs fall off (leave that to the Olympians).
The levels will vary slightly depending upon the distance or time being aimed for; that is, a level 9 for 6 miles, would feel very different a level 9 over 100m. Here is a guideline to each level:
1. Chilling out and eating cake.
2. Taking a casual stroll around the park, you could carry on all day.
3. Strolling with purpose, breathing a little harder.
4. Feeling good, maybe sweating a little, you can still hold a conversation.
5. Starting to work, sweating a little more, talking still comfortable.
6. Good work rate, feeling slightly breathless, but can still talk.
7. Struggling to hold a conversation, underarm taps have been turned on.
8. Breathing heavily, the effort you would put in if a dog* were chasing you.
9. Breathing very heavily, it’s a big dog with big teeth, heart may explode.
10. Struggling to breath, it’s a pack of dogs; your legs might fall off.
*I love dogs and training your dog to run with you can be a great motivational tool. I use this example because everybody remembers being chased by a dog when they were young, if it happened or not.
Most of the initial training will be around the 4-6 level to get your body used to performing exercise.
Darren
Helping you Achieve
The levels will vary slightly depending upon the distance or time being aimed for; that is, a level 9 for 6 miles, would feel very different a level 9 over 100m. Here is a guideline to each level:
1. Chilling out and eating cake.
2. Taking a casual stroll around the park, you could carry on all day.
3. Strolling with purpose, breathing a little harder.
4. Feeling good, maybe sweating a little, you can still hold a conversation.
5. Starting to work, sweating a little more, talking still comfortable.
6. Good work rate, feeling slightly breathless, but can still talk.
7. Struggling to hold a conversation, underarm taps have been turned on.
8. Breathing heavily, the effort you would put in if a dog* were chasing you.
9. Breathing very heavily, it’s a big dog with big teeth, heart may explode.
10. Struggling to breath, it’s a pack of dogs; your legs might fall off.
*I love dogs and training your dog to run with you can be a great motivational tool. I use this example because everybody remembers being chased by a dog when they were young, if it happened or not.
Most of the initial training will be around the 4-6 level to get your body used to performing exercise.
Darren
Helping you Achieve
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