Abstract
Apply It! • This article provides a realistic and scientific approach for developing a 12-week training program for an intermediate-level recreational runner preparing for their first 5K race. • The fitness professional should expect to gain knowledge on an effective field test used to determine initial fitness and estimate the lactate threshold. • Rating of perceived exertion (RPE) is a valuable tool for prescribing endurance exercise to an intermediate-level runner. RPE is simple to use and relates to the three-zone intensity model. • Using different tools, such as the Profile of Mood State Questionnaire, will help to monitor your client. This approach may assist in your prevention of overtraining and decreased motivation and may keep training exciting so that the client can meet their goals.
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