Rating of Perceived Exertion (0-10 scale) Cheat Sheet:

0 - sitting on the couch

1 – Snail walk

2-3 – Brisk Walking

4 – recovery jog (able to nose breath)

5-6 - conversational pace (able to talk normally or sing a song)

7-8 – Tempo/Lactate Threshold - Marathon to ½ Marathon Pacing (Answering a question or Speaking in short sentences – shorter more labored breathing)

9 – 5k/10k Race Pace - One-word statements – breathing super hard – We’ll use this as our Max VO2 - Hard/Short Intervals/Strides & Hill Repeats

10 – All Out (I can’t speak to you right now – sound like an angry mule while breathing) – We will not use this very often if at all!

Heart Rate Compared to RPE (0-10 scale):

1-2 = Zone 1

3-4 = Low zone 2

5-6 = Upper zone 2 - mid zone 3

7-8 = Upper zone 3 - zone 4

9-10 = Zone 5

Books I mentioned:

Mental Training for Ultrarunning by Addie Bracy

Training Essentials for Ultrarunning by Jason Koop

MR Runningpains (Aaron's) information:

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Thanks to all of you for listening!

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THANK YOU!

Aaron Saft

MR Runningpains

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