Workout 67 - Running Trails

Sarah-
I'm in a new town and have been running (literally) around to explore and find the best parks Since the trails are not marked with the amount of distance, I've had to run with a diferent strategy rather than run until my miles are complete. It's been a refreshing change of pace (no pun intended). So here is what my last run looked like:
MINS RPE
1-5 4 warm-up
5-8 7
8-10 5
10-13 7
13-14 9
14-16 5
16-19 7
19-21 5
21-24 7
24-25 9
25-27 5
27-30 7
30-32 5
32-35 7
35-36 9
36-39 5
39-44 4 cool down

The best part about this plan is that you dont have to be a runner to utilize it You could take this interval program and apply it to the elliptical, walking routine, the bike or any other cardio piece of your choice.

SO WHAT THE HECK IS RPE???
RPE is rating of preceived exertion. It is based on how hard you think your working Here is how the 1-10 scale works:
0 Nothing at all
1 Very, very light
2 Very light
3 Moderate
4 Somewhat hard
5 Hard
6
7 Very hard
8
9
10 Maximum effort (10 secs is about all you would last here)

TIP:
Be sure to scale back your intensity low enough that so you are able to push hard at the max peaks Interval training is not full power nor a steady state run. There are peaks and valleys. Even runners may find that a light jog may be too high during the recovery periods and resort to walking. HAVE FUN AND EXLPORE!!!