[A.J.]

I recently performed a HR drift test and may AeT is approx. 145bpm. I’m experimenting with a base 50k training plan, and I’m wondering how I should be incorporating what I know about me AeT. Easy runs are designated for RPE 4, and the weekly long run as RPE 5. I’ve been doing both in my zone 2 trying to stay just below my AeT.

Would you recommend handling them differently?

 

For background, I train mostly on mountain trails and hike up/run down to stay below aerobic threshold, so my wear and tear doesn’t feel bad at all compared to running mainly on roads.

I was also looking at purchasing your first 50 K training plan and was wondering how it handles these situations?

Thanks, AJ

 

 

[Scott Johnston]

A.J.

Thanks for writing in. Keep in mind that as your aerobic capacity increases not only will your AeT HR and speed go up but so will RPE at these speeds.  So, while currently AeT feels like an RPE of 4, when AeT moves to 155 or 160 the RPE might feel like a 5-6.

Even at the same RPE the long runs will take more out of you due to the duration.. They just beat you up a bit more.  It is likely that you may need to spend more time in Z1 on these longer runs.  That’s going to depend on how long they take to recover from.

I would suggest doing the longer runs at the RPE 4 and the shorter Z2 runs can go up to RPE 5.

I hope this helps,

Scott

 

[A.J.]

Appreciate the response, Scott. I’ve been trying to soak up as much knowledge from the articles and podcasts you’ve done and they’re great.

I’m quite new to using RPE which is why I’ve been trying to pay such close attention to keeping my HR at or below AeT of 145, which I guess to me feels like a 3-4 type of effort.

To provide more background, I train on trails exclusively and must walk the ups on trail to stay below AET. Not even power hiking. I jog the downs (again to keep HR in check). Unless I want to find something steeper, I’m usually doing the standard 10-15% grade. I can go for hours in Z3 which I’m guessing is normal.

So what I’m saying is, all my Easy and Long “efforts” I try to stay between 135-145bpm and the wear feels pretty minimal.

Knowing this, you’re recommending I should go slower (Z1) on those Easy efforts? And, continue to stay below AeT (Z2) on my weekly Long efforts? If so, I’ll modify accordingly.

Thanks for the clarification.

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