Running News Daily

Everything you need to know about effort-based running

If you’ve spent time around coaches or training groups, you’ve probably heard the acronym RPE tossed around, referring to the Rate of Perceived Exertion. If you’re not already familiar with how RPE works, it might sound intimidatingly like a technical term, but it’s actually a simple and intuitive way to gauge how hard you’re working. Here’s how it works and why you might want to give it a try.

What is RPE?

RPE is a scale that rates how intense a workout feels to you, usually from one to 10, with one being “barely any effort” and 10 being “all-out sprint.” Developed to help athletes learn how their bodies respond to different levels of effort, RPE provides an easy, flexible way to adjust your workout based on how you feel on any given day.

Why RPE works (and when it doesn’t)

For runners, RPE can be a transformative tool. Instead of chasing a specific pace, you’re focusing on effort, which can help you tune in to how your body feels, rather than risking overloading it by trying to run a pace you can’t manage. On days you’re well-rested, you might be able to push a little harder; on off days, RPE helps you ease up without feeling guilty.

But RPE isn’t perfect. Since it’s subjective, it can vary from runner to runner—and beginners may struggle to gauge effort accurately. A “moderate” effort to one person might feel much tougher to someone just starting out, making it tricky to follow a coach’s RPE-based plan if you’re new to running.

How to use RPE in your training

Incorporating RPE into your runs is easy: start by assigning numbers to different kinds of workouts. A relaxed recovery run might rate around a three or four, while a steady tempo run could feel like a six or seven, and a sprint session would push you up to an eight to 10.

Using RPE alongside more specific metrics (like pace or heart rate) can offer a fuller picture. For instance, if your tempo run feels like a nine one day but you’re hitting your usual pace, it might be a sign you need more rest. Or, if your easy run feels too easy at two, it could be a day to bump up the intensity.

RPE is a versatile tool that can help runners adapt training to fit real-life ups and downs. Like most things, it takes some practice to align your efforts along the RPE scale, but no matter your level of experience, using RPE can help you train smarter by running at a level that feels right.