rpe.guru

Run by feel.

RPE, the rate of perceived exertion, is how hard a run feels from 1 to 10. Learn what each number feels like and you can pace any run without looking at your watch.

Tap a number to see how it feels.

The effort scale

RPE

4

Moderate

Steady. You can talk in full sentences.

Breathing
Deeper, but still comfortable.
Talk test
A full conversation.
Runs at this effort
Easy run · Long run

Where each run sits.

  • Recovery run

    RPE 2–3

    Short and very easy, the day after something hard. It gets you moving without adding to the load.

    Start with: 20–30 minutes at RPE 2–3, on flat ground if you can.

  • Easy run

    RPE 3–4

    Most of your running. Builds your aerobic base and lets you recover from the harder days.

    Start with: 30–45 minutes at RPE 3–4.

  • Long run

    RPE 3–5

    Your longest run of the week, mostly easy. Builds endurance and gets you used to time on your feet.

    Start with: Your usual easy run plus 20–30 minutes, at RPE 3–4.

  • Steady state

    RPE 5–6

    Strong, controlled aerobic running: clearly harder than easy, but sustainable. The first step up in intensity.

    Start with: 3 × 10 minutes at RPE 5–6, with 5 minutes easy between. 15 minutes easy before and after.

  • Tempo run

    RPE 7

    Running at about your threshold: the hardest effort you could hold for around an hour.

    Start with: 3 × 8 minutes at RPE 7, with 2 minutes easy jogging between. 15 minutes easy before and after.

  • Intervals

    RPE 8–9

    Short, hard repeats with recovery between. They raise the top end of your fitness (VO2 max).

    Start with: 5 × 3 minutes at RPE 8–9, with 2–3 minutes easy jogging between. 15 minutes easy before and after.