It’s hard to define and Running Intensity because it depends on your individual level of fitness, which will increase as your training progresses. It doesn’t matter how you get to hard, whether it’s power walking or sprinting at five-minute mile pace, the way you feel should be the same.
The more endurance fit you are, the longer you’ll be able to maintain a harder pace (for example tempo). The table below is based on the Borg Rate of Perceived Exertion table but for simplicity uses one to 10 to measure intensity perception.
PERCEIVED RATE OF EXERTION
|Effort level||Effort rating||Activity (approximate, depending on fitness)||Description|
|3||Easy||Slow walk||COOL DOWN.|
|4||Light||Moderate walk||Normal pace – WARM UP/COOL DOWN AND RECOVERY.|
|5||Fairly light||Brisk walk/light jog||Walking – striding out or jogging a little above march pace; heart rate and breathing increase a little. WARM UP/COOL DOWN AND RECOVERY.|
|6||Moderate||Jog/easy running||Easy jog – active but not challenging; breathing is easy and steady; can hold full conversation.
LONG RUN SESSIONS.
|7||Slightly challenging||Steady running||Sustainable steady running – general race pace; breathing and heart rate are raised but not uncomfortable; can talk but not entire way round.
|8||Challenging/slightly hard||Tempo running||Brisk – challenging running at increased pace; breathing should be harder; comfortably hard; can speak one or two words.
|9||Hard||Hard running||Fast running with arms pumping; can’t speak. INTERVALS.|
|10||Maximum||Maximum||Maximum effort – sustainable for one minute or less; can’t speak. SHORT STRIDE OUTS AT THE END OF EASY RUNS.|