Easy-true warm up mode. Shaking things out, able to carry on a full conversation and then some.
4-5 out of 10
30-45 seconds slower then your marathon pace
Being able to tell someone a story or about your day with some big breaths but nice and comfortable.
5-6 out of 10
30-seconds slower then your marathon pace
Short Answer pace-
Threshold pace or close to your half marathon pace.
Can reply to a question but not tell your life story! 😜 ie. Coach asks runner, “How are you feeling? Runner says, “Bring it on Coach!”
7-8 out of 10
VO2Max effort, 5-10K pace
I feel good but when is this going to end!
8-9 out of 10
1 mile pace
9 out of 10. Feel the burn!
All Out Pace-
10 of 10
Balls to the wall!
No talking just want to puke!
Recommended Warm Up for Workout Days
I highly recommend on your "workout days" to do your suggested WU run, then before you go into your workout, do some light stretches, some drills such as high knees, kick butts, A's, B's, Carioca, and quick feet. End with a few short sprints (like 10 seconds each with 30 seconds REC) to get your heart rate up and increase blood flow!!!
When I am going through my drills and stretches, that is the time I really think about what the purpose is of the workout is and make sure I understand the task at hand.
Now it is time to get focused and time to GET AFTER IT!
Take a day off, go for a walk, take a nap, go on date, make a good meal, watch a movie, just do something fun. Let your body rest and recover.