RPE Running Guide: Running Zones Explained

What is RPE in Running?

Understanding how hard you should be running can transform your training. Rate of Perceived Exertion (RPE) measures how hard you're working during exercise, from 0 (complete rest) to 10 (maximum effort, sustainable for only a few minutes). It's your body's internal effort meter, helping you train smarter and progress safely. Let's break down each zone and learn how to use them effectively.

Understanding Your Running Zones

RPE 0-1: The Recovery Walk

Think casual stroll. At this intensity:

• Breathing is completely normal

• Perfect for active recovery

• Ideal for warm-ups and cool-downs

• Helps build a foundation of movement

  
  

RPE 2-4: The Easy Run

This foundational zone builds aerobic fitness and running economy:

• Conversation comes naturally

• Breathing is controlled and comfortable

• Essential for developing aerobic endurance

• Allows for consistent training without injury or burnout

  
  

RPE 5-6: The Tempo Zone

Welcome to moderately hard effort:

• Conversation becomes more difficult

• Breathing is noticeably heavier

• Sustainable for about an hour

• Builds endurance and mental strength

• Initiates boost in overall running economy

  
  

RPE 7-8: The Threshold Zone

A critical zone for aerobic development:

• Breathing is heavy but controlled

• Sustainable for around 30 minutes

• Key for improving lactate threshold (delaying the onset of muscle fatigue)

• Essential for developing running efficiency

  
  

RPE 8-9: High-Intensity Training

Near-maximum effort:

• Breathing is very heavy

• Maintainable for up to 10 minutes

• Perfect for speed development

• Builds power and speed

  
  

Tips for Success

• Start each run slowly and gradually warm up

• Pay attention to how your body feels

• Adjust your pace based on percieved effort, weather and terrain

• Balance harder efforts with adequate recovery. For more on this, see https://www.gorun.io/post/recovery-for-runners

• Progress gradually through the zones

  
  

Common RPE Mistakes to Avoid

1. Running easy days too hard

2. Jumping into high zones too quickly

3. Ignoring your body's signals

4. Not taking enough recovery time

   
   

Remember: RPE training is personal to YOU. Your effort level should and will be different to someone elses. Your ideal training mix will evolve as your fitness improves. Start conservatively and gradually incorporate higher intensities as your body adapts.