Ever noticed when going for a run, that some days feel easy while others feel much harder than expected, even if the pace is the same?
Rate of Perceived Exertion (RPE) helps you understand and control that effort.
So, what is RPE in running?
RPE is a simple 1 to 10 scale that measures how hard a run feels based on your breathing, muscle effort and overall sense of strain, allowing you to adjust intensity according to how your body feels.
RPE is one of the most valuable tools a runner can use because it teaches you to run by feel and listen to your body, which is something pace and heart rate alone cannot always do.
This guide explains what RPE means, how each level feels, how it compares with the traditional Borg scale, and how using RPE can help you pace your runs more effectively.
Chapters
- What is Rate of Perceived Exertion (RPE)?
- Revised vs Traditional Borg Scale
- The Traditional Borg Scale (6 to 20)
- The Revised or “CR10” Scale (0 to 10)
- Which Should Runners Use?
- Why Measure RPE When Running?
- Benefits of Using RPE in Running
- Helps You Pace Yourself Accurately
- Prevents Overtraining
- Improves Running Efficiency
- Works for All Levels
- Supports Better Racing
- How to Use RPE in Running
- Easy Runs (RPE 2 to 4)
- Steady Runs (RPE 5)
- Tempo or Threshold Runs (RPE 6 to 7)
- Intervals or Speed Work (RPE 8 to 9)
- Sprints or Maximum Effort (RPE 10)
- Adapting RPE to Daily Conditions
- Using the 80/20 Rule with RPE
- Rate of Perceived Exertion (RPE) vs Heart Rate Zone (HRZ)
- How Heart Rate Zones Work
- How RPE Is Different
- Advantages of RPE
- Advantages of Heart Rate Zones
- When They Don’t Match
- Key Takeaways
What is Rate of Perceived Exertion (RPE)?
Rate of Perceived Exertion, often referred to as RPE, is a method used to describe how hard you feel you are working during exercise.
It’s very subjective, and based entirely on your personal perception rather than numbers from a watch or heart rate monitor.
RPE considers several sensations at the same time, including:
- how heavy or light your breathing feels
- how tired your legs feel
- how quickly you can recover after hard effort
- how smooth or strained your movement feels
- how mentally demanding the effort is
The most common version of RPE in running uses a simple 1 to 10 scale, where 1 feels like complete rest and 10 feels like the hardest effort you can sustain for a short period of time.
Each point on the scale represents a different intensity of running.
Below is a clear explanation of what each RPE level typically feels like.
RPE 1 to 2
This is complete rest to very gentle movement.
In running, RPE 2 represents the slowest, easiest jog you can comfortably maintain.
Breathing is relaxed, and you could hold a full conversation without effort. Many warm-up and cool-down phases fall into this category.
RPE 3 to 4
This is an easy, conversational running pace.
Breathing remains steady and controlled, and you can talk in full sentences.
Most easy runs and recovery runs tend to stay within this range.
Although the pace feels light, running at this intensity builds endurance and helps your body recover between harder sessions.
RPE 5
RPE 5 is a comfortable but purposeful effort.
Breathing is slightly heavier, but you can still speak in short sentences.
This effort is suitable for steady runs, long runs and comfortable progression runs.
It feels like you are working, but not over exerting.
RPE 6 to 7
This is a moderate to hard effort.
Breathing becomes deeper, and you may only manage short phrases during conversation.
These levels are common in tempo runs, threshold sessions and challenging long intervals.
The pace feels strong but controlled, and you can sustain it for a meaningful period before fatigue builds.
RPE 8 to 9
This intensity is very demanding.
Breathing is heavy, conversation is difficult or impossible, and your focus shifts to maintaining form.
These levels are typical during fast intervals, hill repeats and time trials.
You can sustain the effort for a short period, but it requires concentration and determination.
RPE 10
RPE 10 is your absolute maximum effort.
It is all-out running, used for the final seconds of a sprint, a finishing kick or a maximum-effort interval.
You can only maintain this for a very short burst before the intensity becomes too much to continue.
Revised vs Traditional Borg Scale
Although most runners use the simple 1 to 10 RPE scale, its origins come from the Borg scale created by Swedish researcher Gunnar Borg.
There are two main versions:
The Traditional Borg Scale (6 to 20)
The original Borg scale ranges from 6 to 20.
These numbers were designed to roughly correlate with heart rate.
For example, an RPE of 12 would often correspond to a heart rate near 120 beats per minute, although this is not exact.
This scale is still used in clinical and laboratory settings because it allows researchers to compare perceived effort with physiological data.
The Revised or “CR10” Scale (0 to 10)
The version most runners know today is the revised Borg scale, more commonly referred to as the CR10 scale.
It ranges from 0 (rest) to 10 (maximum effort).
Coaches prefer it because it’s simpler, easier to understand, and more intuitive for everyday training.
Which Should Runners Use?
For most runners, the 1 to 10 RPE scale is the most practical choice.
It’s straightforward, memorable and easy to apply to any type of session.
The traditional 6 to 20 version is still accurate but less commonly used outside scientific or medical contexts.
Why Measure RPE When Running?
Running performance depends on more than data from your watch.
Stress levels, sleep quality, hydration, recent training load, weather and terrain all affect how hard a run feels.
RPE allows you to adapt to these variations.
For example:
- A pace that feels easy on a cool day may feel much harder in heat.
- A tempo run after a poor night’s sleep may feel heavier even if the pace is the same.
- Hills, wind or uneven surfaces can dramatically change effort levels without changing pace.
RPE gives you a consistent way to assess how hard you are working in any situation.
It helps you avoid overexertion on tough days and prevents you from running too easily on days when you could comfortably do more.
Benefits of Using RPE in Running
Using RPE helps you develop awareness and confidence in your running ability.
It offers several key benefits.
Helps You Pace Yourself Accurately
Many runners rely too heavily on pace or heart rate.
RPE teaches you to run based on how your body feels, which is more reliable on hilly routes, trails or in unpredictable weather.
Prevents Overtraining
By listening to your effort rather than forcing a set pace, you reduce the risk of pushing too hard when your body needs rest.
RPE helps identify runs that should be scaled back before fatigue becomes a problem.
Improves Running Efficiency
Running by feel encourages smoother, more consistent movement.
When you tune into your breathing and leg fatigue, you naturally adjust form to stay comfortable.
Works for All Levels
Whether you are new to running or very experienced, RPE gives you a personal, adaptable way to gauge effort.
Supports Better Racing
Relying solely on pace during a race can cause early burnout if conditions are tougher than expected.
Using RPE helps you stay within your sustainable limits while still pushing hard when appropriate.
How to Use RPE in Running
RPE becomes powerful when you apply it directly to your training.
You can use it to guide the intensity of different types of runs.
Easy Runs (RPE 2 to 4)
Easy runs should feel comfortable.
You should be able to hold a conversation and breathe smoothly.
These runs support recovery and build aerobic fitness.
Steady Runs (RPE 5)
Steady runs feel purposeful but not strained.
You might talk in short sentences.
They sit between easy and tempo running in difficulty.
Tempo or Threshold Runs (RPE 6 to 7)
These runs require concentration.
You may be able to speak only a few words at a time.
This range builds stamina and improves your ability to sustain harder efforts.
Intervals or Speed Work (RPE 8 to 9)
Intervals and hill repeats often fall into this range.
You are working hard and breathing heavily.
These sessions build speed, strength and running economy.
Sprints or Maximum Effort (RPE 10)
This is all-out effort for a very short time.
It’s used sparingly because it places high demands on your muscles and cardiovascular system.
Adapting RPE to Daily Conditions
If a run feels harder than expected, adjusting your pace to match your target RPE is wise.
Likewise, if a run feels unexpectedly light, you can allow yourself to run slightly faster while maintaining the intended effort level.
Using the 80/20 Rule with RPE
The 80/20 rule suggests that roughly 80 per cent of your weekly running should be performed at an easy effort, and the remaining 20 per cent at a higher intensity.
RPE makes this simple.
Easy Effort (80%)
Most of your running should sit in RPE 2 to 4.
This keeps training sustainable and reduces fatigue.
Harder Effort (20%)
The remaining portion includes tempo runs, intervals and hill sessions, usually at RPE 6 to 9.
Using RPE with the 80/20 rule helps create a balanced training routine that builds fitness while reducing the risk of burnout.
Rate of Perceived Exertion (RPE) vs Heart Rate Zone (HRZ)
Heart rate zones are another popular way to measure intensity.
Both RPE and HRZ can be valuable, but they work differently.
How Heart Rate Zones Work
Heart rate zones divide intensity into ranges based on a percentage of your maximum heart rate.
These zones help show how hard your cardiovascular system is working.
How RPE Is Different
RPE measures how the effort feels, not the numerical data.
It considers breathing, muscular fatigue, mental focus and comfort.
Advantages of RPE
- Responds immediately to changing conditions
- Works even when heart rate monitors are inaccurate
- Helps you pace by feel rather than chasing numbers
Advantages of Heart Rate Zones
- Useful for tracking long-term fitness trends
- Helps structure training plans over weeks or months
- Provides objective data for races and interval sessions
When They Don’t Match
Sometimes your heart rate may be higher or lower than your perceived effort.
This can happen due to fatigue, dehydration, heat, cold or stress.
In these cases, RPE is often a more reliable indicator of what your body is actually experiencing during the run.
Using both together works well for many runners.
RPE guides your effort on the day, while heart rate zones help monitor long-term progress.
Key Takeaways
RPE is a simple yet powerful way to understand how hard you are working during a run.
It uses a 1 to 10 scale to describe effort based on breathing, muscle fatigue and your overall sense of strain.
Runners of all levels can use RPE to pace easy runs, tempo sessions, intervals and long distances.
The revised 1 to 10 Borg scale is the most practical version for everyday runners, while the traditional 6 to 20 scale is still used in more scientific settings.
Using RPE helps you adapt your training to daily conditions and supports a balanced routine that encourages long-term progress.
When you learn to run by feel rather than numbers alone, running becomes more intuitive, enjoyable and sustainable.