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RUNNING BY EFFORT
- WildPeak Collective
- Apr 23, 2019
- 5 min read
Updated: Jan 27
All runners, regardless of the distance or surface for which they are training, should learn to run by feel. Training by ventilatory threshold, the Talk Test, and relative perceived exertion will help athletes maximize performance in races from 1 mile to 100 miles.
VENTILATORY THRESHOLD
Exercise scientists call the point at which our breathing begins to increase at an accelerated rate the ventilatory threshold (VT). This ventilatory threshold falls between low and moderately intense efforts.
These efforts between low and moderate intensities are color coded in shades of green and blue along the WildPeak Collective Color Continuum to signify revitalization and oxygenated blood. The majority of training should be done below the ventilatory threshold. Greg McMillan calls the area just below the ventilatory threshold the ENDURANCE zone.
TALK TEST
The talk test is one of the easiest and most effective ways to measure effort.
When training below the ventilatory threshold, we should be able to carry on a conversation. When our breathing accelerates, it impacts our ability to speak. As we approach our ventilatory and aerobic thresholds, we take in less oxygen. Consequently, rather than paragraphs at a time, we are limited to short sentences. The harder the effort, the shorter the sentences.
Steady State Runs (2-2.5 hr race effort), the latter half or third of Cut Down Runs, Tempo Runs (1 hr race effort), and Critical Velocity (30-40 min race effort) / Cruise Intervals fall between the ventilatory threshold and the aerobic threshold.
These activities are color coded in shades of purple and red on the WildPeak Collective Color Continuum to signify the introduction of lactic acid (red) into aerobic efforts (blue). Greg McMillan refers to this category as the STAMINA zone.
As you cross the aerobic threshold and approach your VO2 Max, breathing becomes labored. Rather than sentences, communication is limited to a few words at a time.
Shorter fartlek intervals, Speed Workouts, Hill Repeats, and races shorter than 30 minutes generally fall under this category. These activities are color coded in shades of orange and yellow on the WildPeak Collective Color Continuum as they become more and more anaerobic (without oxygen). Greg McMillan calls this the SPEED zone.
When you are pushing so hard that you aren’t getting any air, this means you are running anaerobically and you won’t be able to sustain the effort or pace for more than a minute. When you can no longer utter a word, you are in the SPRINT zone. This is MAXIMAL effort! You are running beyond your VO2 Max – the effort you could sustain for 8-12 minutes.
* Depending on your age, injury history, training history, and the goal race for which you are training, it may not be prudent to do much training in the SPRINT zone.
TRANSLATING THE TALK TEST TO RACE SETTINGS
Given that one can’t sustain an anaerobic effort for more than a minute, it stands to reason that we should try to avoid approaching anaerobic efforts / intensities in the early to middle parts of races that will last longer than a few minutes. This means we should avoid spiking the heart rate and gasping for air during the first half of many endurance events.
Similarly, one can only run at one's aerobic threshold for up to an hour. Therefore, if you are racing for longer than an hour, you should aim to avoid crossing your aerobic threshold prior to the final hour of a race. That means, if you are racing a marathon you should be able to communicate with a fellow racer or volunteer through short sentences if necessary.
RELATIVE PERCEIVED EXERTION (RPE)
Relative Perceived Exertion can be measured on a scale of 1 to 10 with 1 being deep sleep and 10 being maximal effort.
This graphic illustrates the various effort levels of the talk test overlaying the WildPeak Collective Color Continuum with corresponding readings for RPE (relative perceived exertion) and heart rate zones as well as the durations that a trained individual should be able to sustain the effort in a race setting.
By learning to measure your effort through breathing, speaking, and perceived exertion, you'll be better able to train intelligently and race strategically.
RACING BY EFFORT
At WildPeak Collective we consistently utilize the Relative Perceived Exertion (RPE) scale to guide how athletes approach each day's training. This helps athletes learn their personal ranges of effort and understand how those efforts translate across different paces, terrain and durations. Over time, this builds a strong foundation they can rely on come race day - an intuitive understanding of their own capabilities and how long they can sustainably hold different levels of effort.
Racing by effort means pacing your race based on how your body feels rather than strictly chasing a specific pace, power or finishing time. Factors such as terrain, weather, fatigue and adrenaline all influence performance, making effort a more reliable guide than numbers alone. By tuning into breathing, muscular strain and overall control, athletes can avoid early overexertion, adapt to changing conditions and finish stronger. Racing by effort encourages smarter decision-making, better energy management and more consistent performance - especially in long or unpredictable races.
TRAINING BY EFFORT
Training by effort focuses on developing awareness, adaptability and long-term consistency rather than rigid adherence to pace or numbers. Using tools like the Relative Perceived Exertion (RPE) scale, athletes learn to match the intended purpose of each workout with how their body feels on a given day. This allows training to remain effective even when factors such as stress, sleep terrain or weather vary.
By prioritizing effort, athletes can execute sessions as intended - easy days stay easy, hard efforts are purposeful and recovery is respected. Over time, this approach builds a deep internal understanding for different intensity levels and how they correspond to sustainable durations. Training by effort not only reduces the risk of burnout and injury, bit also prepares athletes to race with confidence, adaptability and control when conditions are unpredictable.
You can learn to train by effort by using ventilatory threshold, the talk test, and relative perceived exertion. These are built in, reliable metrics that you will always have with you, don't have to recharge (except with sleep), and you don't have to worry about syncing with a satellite or your phone before or after each run.
The team of Coaches at WildPeak Collective are passionate about the sport of running and optimizing training to make gains toward an athletes' goals. We value teamwork, foster communication and take a holistic approach to our coaching practices. We strive to use current training theories, personal experience and creativity to optimize individual results and ensure our athletes are having fun while working hard.
"Run Wild. Train with Purpose"
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