Outliers Run Club

5 Kilometer - 10 Kilometer

  • Beginner: 3 x (4 minutes hard 4 minutes easy): 9 of 10 perceived effort with 4 minute recovery jog/walk between intervals. Warm up and cool down 15-30 minutes each. If new to short fast intervals, or have an injury history with speed work, consider doing these on a slight to moderate incline.

  • Intermediate: 4 x (4 minutes hard 4 minutes easy): 9 of 10 perceived effort with 4 minute recovery jog/walk between intervals. Warm up and cool down 15-30 minutes each. If new to short fast intervals, or have an injury history with speed work, consider doing these on a slight to moderate incline.

  • Advanced: 5 x (4 minutes hard 4 minutes easy): 9 of 10 perceived effort with 4 minute recovery jog/walk between intervals. Warm up and cool down 15-30 minutes each. If new to short fast intervals, or have an injury history with speed work, consider doing these on a slight to moderate incline.

Half Marathon - Full Marathon

  • Beginner: 2 x 10 minutes: 6-7 of 10 perceived effort, intensity maintainable for 60 minutes in a race day setting, lactate threshold heart rate, 83-88 percent max heart rate with 5 minute recovery jog between each. Warm up and cool down 15-30 minutes each. The intensity (not pace) tolerated for the lactate threshold field test should be the hardest you push at any time during this workout.

  • Intermediate: 3 x 10 minutes: 6-7 of 10 perceived effort, intensity maintainable for 60 minutes in a race day setting, lactate threshold heart rate, 83-88 percent max heart rate with 5 minute recovery jog between each. Warm up and cool down 15-30 minutes each. The intensity (not pace) tolerated for the lactate threshold field test should be the hardest you push at any time during this workout.

  • Advanced: 3 x 12 minutes: 6-7 of 10 perceived effort, intensity maintainable for 60 minutes in a race day setting, lactate threshold heart rate, 83-88 percent max heart rate with 6 minute recovery jog between each. Warm up and cool down 15-30 minutes each. The intensity (not pace) tolerated for the lactate threshold field test should be the hardest you push at any time during this workout.

Workout Intensity Guide

1 of 10: Very light intensity. The primary focus for this intensity should be recovery. If using heart rate, it can be as low as 50-60 percent of max heart rate.

2-3 of 10: This is comfortable and light. You should be able to carry a long conversation and/or sing at this effort. When running this intensity, you should feel like you could continue for multiple hours if needed. If using heart rate, target between 60-70 percent of your max heart rate, or 72-81 percent your lactate threshold heart rate.

4-5 of 10: This is comfortable but up to the point where if you went any faster you would enter a moderate level of intensity. You should not feel like you need to focus hard to carry this pace. You should be able to carry on a multi-sentenced conversation without losing your breath. Your breathing should not feel labored at this intensity. For individuals targeting maximum aerobic function, the upper limits of this intensity often lineup with their “MAF”. The upper end of this intensity should be close to your aerobic threshold. If pushing up to the higher end of this intensity/heart rate begins to feel labored or forced, it is recommended to shift closer to the lower end of this target intensity. If using heart rate, target between 70-80 percent of your max heart rate, or 81-90 percent of your lactate threshold heart rate. It can also be calculated by subtracting 20-30 seconds from your lactate threshold heart rate.

6-7 of 10: This effort should require focus. It is considered hard if continued for up to 60 minutes of continuous running. It should feel noticeably harder than the effort required for your base pace. This intensity should be close to your lactate threshold. If using heart rate, target 80-90 percent of your max heart rate, or 95-100 percent of your lactate threshold heart rate. If you do the lactate threshold heart rate test, your result is the top end of this training zone.

8-9 of 10: This intensity should require a great deal of focus. It is approximately the intensity that you could maintain for a time trial of 12-minutes. This intensity is commonly used for VO2max target interval sessions. If using heart rate, target 90-95 percent of max heart rate, or 102-105 percent of your lactate threshold heart rate.

10 of 10: This is the highest level of intensity and is reserved for very short intervals of 30 seconds or less. It is unlikely that live heart rate data will be useful in guiding workouts at this intensity. It is best judged by what you perceive as your maximum capable speed tolerated for the duration of the interval length prescribed. If using heart rate as a post workout metric, you may hit your max heart rate during this workout, or >105 percent of your lactate threshold heart rate.