RPE Explained: How to Actually Use It in Training
RPE Explained: How to Actually Use It in Training
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Ok, have you ever looked down at your watch mid-run and thought, “I have no idea what I’m supposed to feel right now”? I’m not surprised and you’re definitely not alone.
Heart rate zones, paces, power, splits… they all have a place. But one of the most effective tools in training doesn’t require a watch at all. That tool is RPE which stands for Rate of Perceived Exertion.
So, What Is RPE?
So, What Is RPE?
RPE is a simple scale that measures how hard a workout feels, not what your watch says.
Most runners use a scale from 1 to 10:
1 = very easy, almost no effort
10 = maximal effort, all out
When we use RPE, instead of asking, “What pace should I be running”, we ask, “How hard should this feel today?” It’s an important distinction in training that we should all learn to adopt.
Why RPE Matters for Runners
Why RPE Matters for Runners
Your body doesn’t experience pace or heart rate, it experiences stress. RPE accounts for things numbers can’t fully capture such as:
Two runs at the same pace can feel completely different depending on the day. When we train using the RPE scale, this can help you train the right intensity even when conditions change.
The RPE Scale (Runner-Friendly Version)
The RPE Scale (Runner-Friendly Version)
Here’s how I explain it to athletes:
RPE 1–2
Walking or very light movement. Recovery territory.
RPE 3–4
Easy running. You can hold a full conversation. This is where most endurance training should live.
RPE 5
Steady, comfortable but focused. You’re working, but not strained.
RPE 6
Moderately hard. Breathing is deeper. Short sentences only.
RPE 7
Tempo effort. “Comfortably uncomfortable.” You can’t stay here forever, but it’s controlled.
RPE 8
Hard. This feels challenging and requires focus. Used for shorter intervals.
RPE 9–10
Very hard to maximal. Sprinting or all-out efforts. Rare and purposeful.
How to Use RPE in Training
How to Use RPE in Training
Let see how we can go beyond a concept of theses numbers and get practical with them. Here is how you can implement RPE into your current training.
Easy runs:
Should feel like RPE 3–4, even if that means slowing down. If your easy runs feel hard, your body never fully recovers. Remember, I always say, easy is NOT a pace, its a feeling.
Long runs:
Often start at RPE 3–4 and may drift toward RPE 5 later on. The goal is sustainability, not proving fitness.
Tempo runs:
Usually live around RPE 6–7. Challenging, but repeatable.
Intervals and speed work:
Short efforts may hit RPE 8–9, followed by enough recovery to bring effort back down.
RPE helps you match the intent of the workout, not just the prescribed pace.
Common Mistakes Runners Make With RPE
Common Mistakes Runners Make With RPE
One big one: Running everything at the same effort.
Many runners unintentionally live at RPE 5–6 all the time. Too hard to recover from, too easy to gain speed from. That grey zone leads to plateaus and burnout.
Another mistake is ignoring RPE when the watch says otherwise. If a run feels hard at an “easy” pace, we don’t want to ignore the data that it is telling us. There’s so much we can learn and grow from that small insight.
Why I Coach With RPE
Why I Coach With RPE
RPE builds body awareness, confidence, and long-term consistency.
It teaches us to:
Trust our bodies
Adjust intelligently
Train through real life, not around it
Stay connected to effort instead of chasing numbers
Over time, those who learn RPE often become better at using pace and heart rate, not worse.
The Big Takeaway
The Big Takeaway
RPE isn’t about running without structure. It’s about running with intent and on feel. When you understand how effort should feel, you stop forcing workouts and start training smarter, more sustainably, and with more confidence. That’s when we really start to see progress flourish!
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