Hey, fam and friends! I've been working with local runners and triathletes for over 20 years and decided it was time to post my "favorites workout" or fitness videos on our fitcal365.com Coaching webpage. The "favorites workouts" are for our community and free to access. Of course, they're only information-based and not as a schedule for training.

The Coaching Page will be blog-based and allow us to talk and listen to how others in our fitness community train. Also, if you have any questions you can reach out to me directly through email at rick@fitcal365.com

Warm Up

Rate of Perceived Exertion (RPE) Scale:


2 - Walking

3 - Very light jog

4 - Recovery run, extremely conversational

5 - Easy/moderate, conversational and relaxed

6 - Brisk, conversational. (Consider this marathon effort/pace)

7 - Can speak short sentences, heavy breathing (10-mile to half marathon pace)

8 - Can utter words, very heavy breathing (10K pace)

9 - Single words if needed, extremely heavy

Pre-activity comments

The motivation for this workout is to challenge yourself (PE 5)for the .25 and pick up the pace (PE 7) next .06

Workout Details

  1. Warm-up
    1.00 mi @ 4 RPE
  1. Repeat 5 times

    0.25 mi @ 5 RPE

    2. Harder

    0.06 mi @ 7 RPE

    3. Easy

    1 min @ 4 RPE

  1. Cool Down
    1.00 mi @ 4 RPE

Rate of Perceived Exertion (RPE) is specific to you and your fitness level. The RPE listed in the Workout Details are suggestions. You are in charge of your own intensity. Always seek the advice of a physician before starting any fitness program.