WildPeak Collective Color Continuum

Helping Athletes Learn Their Own Efforts to Train with the Correct Intention

The WildPeak Collective Color Continuum helps guide our training plan design and helps our athletes gain a better understanding of their own ability to gauge their speed and effort for training and racing.

The continuum describes the purpose of each activity type -- starting with complete rest, or inactivity, and working our way up to maximal effort. The WildPeak Collective Color Continuum is based on the 10-point Relative Perceived Exertion Scale (RPE) with 1 being complete rest and 10 being a maximal effort. The perceived effort and activity type concepts overlay with the 5-zone heart rate scale.

When we start at the bottom with complete rest, the purpose is to recover and rejuvenate energy lost through activity. In the blue range the goal becomes increasing endurance as a greater priority. As we approach the red line, or the threshold zone, the purpose moves toward increasing stamina. As we near the yellow line, the goal of these activities is to build speed, strength, and running economy.

While each of these activities builds endurance, stamina, speed, strength, and running economy to some degree or another, the varied efforts help us prioritize and maximize gains in each of the energy systems required in endurance athletics.

There will, of course, be rest and recovery built into our training plans around aerobic and anaerobic efforts. We use this color continuum to distinguish between training activities and the varied efforts and purposes of each activity in our comprehensive tailored training

Aerobic, Threshold, Strength, Speed, & Recovery - More details

AEROBIC or 4-5/10 RPE

The bulk of your training will consist of activities aimed at increasing your aerobic capacity. This is done through a combination or easy and long runs at varying paces. When possible, EASY and LONG RUNS should be run on soft, rolling terrain to reduce the impact of running on the pavement and to prepare your legs for the fatigue they will experience late in races.

THRESHOLD or 6/10 RPE, 7/10 RPE and 8/10 RPE

Your aerobic threshold is the effort that you could sustain for ONE HOUR which is generally between 10K and Half Marathon effort. Improving aerobic threshold is best accomplished through STEADY STATE (6/10 RPE), CUT DOWN/PROGRESSION (from 4/10 RPE progressing up to 8/10 RPE, and TEMPO RUNS (7/10 RPE) and CRITICAL VELOCITY INTERVALS (8/10 RPE). The goal of these runs is to push your threshold so that you get more familiar with what that effort feels like and can harness that knowledge on race day.

STRENGTH

Strength training should begin during the base phase of training and should emphasize

running movements and muscles. Strength training can include HILLS, STRENGTH ROUTINES, CORE ROUTINES, and other RESISTANCE TRAINING & CROSS TRAINING designed to help you strengthen areas that you will need to run efficiently and injury free. 

SPEED or 9/10 RPE

Your tailored training plan is also designed to increase speed, running economy, and

efficiency. Before tackling long, hard intervals or races we will start with short, fast STRIDES and HILL SPRINTS (unless you have an injury history averse to such intensity). These short bursts are meant to work your anaerobic and neuromuscular systems. They are HARD, but they are short so there is time to catch your breath between bouts. After a few weeks of adding strides to your easy and long runs we will begin doing longer FARTLEK intervals and/or HILL REPEATS at 5K to 10K effort.

RECOVERY or 1-3/10 RPE

Equally as important as the hard work you will be doing is the time you dedicate to recovery. Recovery can take on various forms from doing absolutely nothing to more ACTIVE RECOVERY like YOGA, FOAM ROLLING, and CROSS TRAINING (walking, hiking, jogging, nordic skiing, cycling, swimming, aquajogging, etc.). The goal of recovery days is to recover from previous hard efforts and prepare the mind and body for the upcoming challenges of training.

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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"

www.wildpeakcollective.com

info@wildpeakcollective.com