25k Trek Beginner

Measuring your effort
It’s important that you train at the right effort level and intensity to ensure you’re training to reach your full potential. Most of us think that
training “harder is better” so we end up training too hard, which can result in feeling tired, illness or injury. Understanding what each
session is trying to achieve and how it should feel is the way to train smart, so here’s a guide to effort levels that you’ll find mentioned in
your training plan and a note of how they should feel as a ‘talk test’.
Type of Perceived effort

Heart rate How it should feel – the ‘talk test’
Session level (1-10)*
You can speak in complete sentences, totally conversational, you’re relaxed and
Recovery 6-6.5 65-70%
enjoying it the session.
You’re in control and very much at a conversational level but you’ll feel slightly
Easy 6.5-7 65-70%
flushed with a gradual build up of muscular fatigue.
You can speak in short sentences but have a slight pause on your breath. This can
Steady 7-8 70-80%
often be ‘no man’s land’ in training terms if this is all you do.
You could speak 4-5 words if somebody asked you a question. Your breathing is
Threshold 8-8.5 80-85%
more laboured and you know you’re working, we call this ‘controlled discomfort’.
Hard 9-9.5 90-92% 90-92%
*Perceived effort = where 1 is easy and represents minimum effort and 10 is hard and represents maximum effort
Beat heartbreak forever © British Heart Foundation 2019, registered charity in England and Wales (225971) and in Scotland (SC039426)
25K trek training plan:
Beginner
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Rest 25 mins easy effort cross 40 mins easy 30 mins cross training Rest 30 mins easy effort 75 mins steady effort
1 training (can be indoor effort walk (eliptical trainer) - 10 mins
cross training (can walk over off road
bike or eliptical trainer) easy effort, 10 mins steady
effort, 10 mins easy effort be indoor bike or undulating terrain if
or 25 mins easy effort
run. 15 mins strength and
or 30 mins easy effort swimming) possible please
conditioning conditioning
Rest 25 mins easy effort cross 40 mins easy 30 mins cross training Rest 30 mins easy effort 75 mins steady effort
2 training (can be indoor effort walk (eliptical trainer) - 10 mins
bike or eliptical trainer) easy effort, 10 mins steady
effort, 10 mins easy effort be indoor bike or undulating terrain if
or 25 mins easy effort
or 30 mins easy effort swimming) possible please
conditioning conditioning
Rest 30 mins cross training - 10 45 mins easy 35 mins cross training Rest 45 mins easy effort 90 mins steady effort
3 mins easy effort, 10 mins
effort walk (eliptical trainer) - 10 mins
steady effort, 10 mins easy easy effort, 15 mins steady
effort (can be indoor bike effort, 10 mins easy effort be indoor bike or undulating terrain if
or eliptical trainer) or 30 or 35 mins easy effort swimming) possible please
mins easy effort run. 15 mins run. 15 mins strength and
strength and conditioning conditioning
Rest 35 mins cross training - 10 50 mins easy 40 mins cross training Rest 45 mins easy effort 1 hr 45 mins steady
cross training (can effort walk over off
effort (can be indoor bike effort, 10 mins easy effort be indoor bike or road undulating
or eliptical trainer) or 35 or 40 mins easy effort swimming) terrain if possible
please
1.75 hr
Beat heartbreak forever © British Heart Foundation 2019, registered charity in England and Wales (225971) and in Scotland (SC039426) 1/4
Beginner
Rest 35 mins cross training - 10 60 mins easy 40 mins cross training Rest 45 mins easy effort 2 hr steady effort
effort (can be indoor bike effort, 10 mins easy effort be indoor bike or undulating terrain if
or eliptical trainer) or 35 or 40 mins easy effort swimming) possible please
2 hr
Rest - easier week this 30 mins cross training - 10 45 mins easy 30 mins cross training Rest 30 mins easy effort 90 mins steady effort
6 week to allow some mins easy effort, 10 mins
training adaptation be indoor bike or undulating terrain if
effort (can be indoor bike effort, 10 mins easy effort
and recovery from or eliptical trainer) or 30 or 30 mins easy effort swimming) possible please
the previous weeks of mins easy effort run. 15 mins run. 15 mins strength and
training strength and conditioning conditioning
Rest 30 mins easy effort 40 mins cross training (can 30 - 45 mins easy Rest 2 hr 30 mins steady 60 mins steady effort
7 cross training or run,
be indoor bike or elipitcal
effort walk, 15 - 30 effort walk over off walk over off road
trainer) or 40 mins run - 10
30 mins strength and mins easy effort, 6 x 2 mins mins strength and road undulating undulating terrain if
conditioning at threshold effort off 60 conditioning terrain if possible possible please
seconds easy effort recovery
between intervals, 10 mins please
easy effort
1.25 hr 2.5 hr
Rest 30 mins easy effort 40 mins cross training (can 30 - 45 mins easy Rest 2 hr 45 mins steady 90 mins steady effort
30 mins strength and mins easy effort, 6 x 2 mins mins strength and road undulating undulating terrain if
conditioning at threshold effort off 60 conditioning terrain if possible possible please
between intervals, 10 mins please
easy effort
1.25 hr 2.75 hr
Beginner
Rest 30 mins easy effort 40 mins cross training (can 30 - 45 mins easy Rest 3 hr steady effort 90 mins steady effort
effort walk, 15 - 30 walk over off road walk over off road
30 mins strength and mins easy effort, 5 x 3 mins mins strength and undulating terrain if undulating terrain if
conditioning at threshold effort off 60 conditioning possible please possible please
between intervals, 10 mins
easy effort
1.25 hr 3 hr
Rest - easier week this 30 mins cross training - 10 45 mins easy 40 - 45 mins cross training Rest 30 mins easy effort 90 mins steady effort
10 week to allow some mins easy effort, 10 mins
effort walk
(can be indoor bike or
steady effort, 10 mins easy elipitcal trainer) or 40 - 45
training adaptation effort (can be indoor bike mins run - 10 mins easy effort, be indoor bike or undulating terrain if
and recovery from or eliptical trainer) or 30 6 x 3 mins at threshold effort swimming) possible please
the previous weeks of mins easy effort run. 15 mins off 60 seconds easy effort
training strength and conditioning recovery between intervals,
10 mins easy effort
Rest 30 mins easy effort 40 - 45 mins cross training 30 - 45 mins easy Rest 3 hr 30 mins steady 90 mins steady effort
elipitcal trainer) or 40 - 45
30 mins strength and mins run - 10 mins easy effort, mins strength and road undulating undulating terrain if
conditioning 6 x 3 mins at threshold effort conditioning terrain if possible possible please
off 60 seconds easy effort
recovery between intervals, please
10 mins easy effort
1.25 hr 3.5 hr
Rest 45 mins easy 45 - 60 mins strength 40 - 45 mins cross training Rest 45 - 60 mins strength 4 hr steady effort
12 effort walk and conditioning
and conditioning walk over off road
(can be a fitness mins run - 10 mins easy effort, (can be a fitness undulating terrain if
class) 6 x 4 mins at threshold effort class), easy on your possible please
recovery between intervals, legs today please
10 mins easy effort
4 hr
Beginner
Rest 60 mins easy 45 - 60 mins strength 40 - 45 mins cross training Rest 45 - 60 mins strength 4 hr 15 mins steady
and conditioning effort walk over off
(can be a fitness mins run - 10 mins easy effort, (can be a fitness road undulating
class) 6 x 4 mins at threshold effort class), easy on your terrain if possible
recovery between intervals, legs today please please
10 mins easy effort
4.25 hr
Rest 75 mins easy 45 - 60 mins strength 40 - 45 mins cross training Rest 45 - 60 mins strength 4 hr 30 mins steady
and conditioning effort walk over off
(can be a fitness mins run - 10 mins easy (can be a fitness road undulating
class) effort, 20 mins at varying class), easy on your terrain if possible
intensities up to a hard
effort for as long or as little legs today please please
as you like. 10 mins easy
4.5 hr
Rest - easier week this 60 mins easy Rest 40 - 45 mins cross training 45 mins easy 30 mins easy effort 90 mins steady effort
15 week to allow some effort walk
effort walk cross training (can walk over off road
training adaptation mins run - 10 mins easy be indoor bike or undulating terrain if
and recovery from effort, 20 mins at varying swimming) possible please
the previous weeks of intensities up to a hard
training effort for as long or as little
as you like. 10 mins easy
16 Rest 30 mins easy effort

cross training, walk
Rest 20 mins easy effort
cross training, walk
Rest, plan, prepare
and look forward to
Rest
Event day!
or run or run the challenge

25k Trek Beginner

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Measuring your effort

Type of Perceived effort

Hard 9-9.5 90-92% 90-92%

16 Rest 30 mins easy effort

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