How to Use RPE (Rate of Perceived Exertion) to Train Smarter for Running

Why RPE Matters for Runners

If you're an short distance, endurance or ultra runner aiming to optimise performance, avoid burnout, and reduce injury risk, how you monitor your training intensity is crucial. While GPS pace and heart rate monitors offer data, RPE (Rate of Perceived Exertion) empowers you to tune into your body—especially when external factors skew your numbers.

RPE is a subjective scale from 1 to 10 that reflects how hard a workout feels. It's ideal for adapting to terrain, heat, fatigue, and real-world running conditions. This guide explains each RPE zone and how to use them to train effectively.

What is RPE in Running?

RPE stands for Rate of Perceived Exertion—a scale used to measure how hard you're working during exercise, based on breathing, muscular fatigue, and mental effort.

• 1 = Complete Rest

• 10 = Max Effort You Can Sustain Briefly

UESCA and other coaching bodies recommend RPE for training because it's highly adaptable. You don’t need perfect metrics—just honest feedback from your own body.

RPE Zones for Runners

RPE 4–5: Recovery / Very Easy Run

• Breathing: Light, relaxed

• Muscles: Loose, minimal strain

• Fatigue: Very low

• Use for: Active recovery, rest day jogs

RPE 5–6: Easy / Aerobic Base Run

• Breathing: Steady but not strained

• Muscles: Light effort

• Fatigue: Mild to moderate over time

• Use for: Long runs, aerobic base building

RPE 7: Steady State / High-End Aerobic

• Breathing: Deep, rhythmic

• Muscles: Controlled work

• Fatigue: Manageable but rising

• Use for: Moderate sustained efforts

RPE 8–9: Tempo / Threshold Run

• Breathing: Laboured, talking is difficult

• Muscles: Burning possible

• Fatigue: High but sustainable for ~30 mins

• Use for: Lactate threshold training

RPE 10: Max Effort / VO₂ Max Intervals

• Breathing: Gasping

• Muscles: Fatigued fast

• Fatigue: Maximum, short intervals only

• Use for: VO₂ max, top-end speed

How to Use RPE in Your Training Plan

1. Periodise Intensity

Mix RPE 4–6 runs (recovery and base) with occasional RPE 8–10 sessions (threshold or VO₂ max) each week. Avoid training in the mid-zone every day.

2. Match Effort to Purpose

• Building Endurance? Focus on RPE 5–6

• Increasing Speed? Use RPE 10 intervals

• Improving Threshold? Run at RPE 8–9 for controlled discomfort

3. Listen to Your Body

RPE is ideal for adjusting effort when you're tired, stressed, or facing heat and hills. Let perceived effort lead instead of rigid pace targets.

4. Track in a Training Log

Log RPE after each session. Over time, you’ll spot trends and adjust training more accurately than using pace alone.

Common Mistakes With RPE

Skipping Recovery Runs (RPE 4–5)

Easy days support adaptation. Don’t ignore them.

Living in the Middle (RPE 6–7)

Many runners overtrain here—not easy enough to recover, not hard enough to improve.

Chasing Pace Over Feel

RPE varies with life. Let go of the watch on tough days—you're still progressing.

RPE vs. Heart Rate and Pace

RPE is not anti-tech. It complements GPS and heart rate by adjusting for:

• Heat & humidity

• Hills & terrain

• Fatigue, stress, or poor sleep

Use RPE as a real-time compass when your gadgets can't tell the full story.

Frequently Asked Questions

Is RPE better than heart rate for training?

Not better—but more flexible. RPE adapts to conditions and is especially useful for trail, ultra, or heat training.

What RPE should long runs be?

Most long runs should feel like RPE 5–6. You should be able to speak in full sentences.

Can I use RPE for interval training?

Yes. Use RPE 9–10 for short intervals and RPE 8 for tempo intervals.

Does RPE change with fitness?

Yes. What feels like RPE 7 today may be faster after consistent training.

Ready to Train Smarter with RPE?

I help runners build training plans that balance intensity and recovery using intuitive, effective methods like RPE. If you want support structuring your training or getting out of the mid-zone plateau:

👉 Apply for coaching

References

Daniels, J. (2013). Daniels' Running Formula (3rd ed.). Human Kinetics.

Seiler, S., & Tønnessen, E. (2009). Intervals, thresholds, and long slow distance: The role of intensity and duration in endurance training. Sportscience, 13, 32-53.

Borg, G. (1998). Borg's Perceived Exertion and Pain Scales. Human Kinetics.