In a world dominated by wearable tech like GPS watches, heart rate monitors and power meters, there’s one training tool that often gets overlooked:
Your own body…
Training by RPE (Rating of Perceived Exertion) is one of the most powerful, adaptable, and intuitive ways to run. It teaches you to listen to your body, adapt to the conditions, and train sustainably—without being a slave to your watch.
Let’s unpack what RPE training is, how to use it effectively, and how to apply it using the A-Team Coaching RPE Chart.
What is RPE?
RPE stands for Rate of Perceived Exertion. It’s a simple scale—usually from 1 to 10—that measures how hard a run feels.
- RPE 1 = Extremely Easy (like walking)
- RPE 10 = All-out sprint (maximal effort)
It’s subjective, based on your breathing, muscle fatigue, and mental effort. While it might not be as flashy as VO₂ Max or heart rate zones, it’s incredibly accurate when you learn how to use it—and it works even when your gadgets don’t.
A-Team Coaching’s RPE Training Chart: How It Works
Here’s a breakdown of how each RPE level feels, what it’s used for, and how to structure your training around it:
RPE 10 – Extremely Hard
Effort: Maximal sprint, unsustainable for more than a few seconds.
Feels like: Total exhaustion, gasping for air, muscle fatigue.
Used for: Sprinting (reserved for elite track athletes only).
Not suitable for most endurance runners.
RPE 9 – Very Hard
Effort: VO₂ Max intervals or all-out reps.
Feels like: 2–3 minutes of suffering. Hard to speak.
Used for: Speed intervals, VO₂ Max sessions.
RPE 8 – Hard
Effort: The top of your threshold zone.
Feels like: 1.5 km / 1 mile max effort.
Used for: Threshold intervals, Time Trial pace work.
RPE 7 – Somewhat Hard
Effort: Just below your redline.
Feels like: You’ll blow up in 10–20 min.
Used for: Tempo runs, lower-end threshold intervals.
This is your “race effort” for 10K to half marathon.
RPE 6 – Slightly Hard
Effort: Controlled discomfort.
Feels like: Breathing heavier, but manageable.
Used for: Long endurance runs, easy runs up hills.
Ideal for building fatigue resistance over time.
RPE 5 – Moderate
Effort: Comfortable with a slight push.
Feels like: Can still chat, but you know you’re working.
Used for: Long runs, steady-state efforts.
RPE 4 – Moderate / Comfortable
Effort: Natural running pace.
Feels like: Neither holding back nor pushing.
Used for: Easy runs and aerobic base training.
RPE 3 – Easy
Effort: Very relaxed running.
Feels like: Could run for hours. Can easily talk.
Used for: Recovery runs, base mileage.
RPE 2 & 1 – Very Easy to Extremely Easy
Effort: Light jog or walking.
Feels like: Almost no effort.
Used for: Warm-ups, cool-downs, recovery between intervals.
Why RPE Training Works
- Adapts to real-world conditions: Unlike pace or heart rate, RPE automatically adjusts for heat, hills, stress, and fatigue.
- Builds awareness: You learn to listen to your body’s signals—making you more responsive, resilient, and intuitive on race day.
- No tech needed: RPE is always available—even if your GPS drops out or your heart rate strap dies.
RPE vs. Pace vs Heart Rate
| Method | Pros | Cons |
| RPE | Flexible, adaptable, teaches body awareness | Subjective, takes practice |
| Pace | Easy to track, great for intervals | Doesn’t adjust for fatigue, weather |
| Heart Rate | Reflects internal load | Lags behind effort, can be affected by external factors |
RPE doesn’t replace the others—it complements them. But trying to train by all three at once can cause confusion. Pick the best tool for the day and the goal.
Final Takeaway
You don’t need a perfect pace or heart rate to run well—you need to know how your body feels.
RPE training puts you back in control. It builds consistency, reduces overtraining, and helps you stay mentally connected to your running.
So the next time your watch acts up—or your body feels off—ditch the data and train by feel. You might be surprised how strong and smart your training becomes.
Want to Learn More?
At A-Team Coaching, we use a combination of Heart Rate, Pace and RPE to train intelligently and perform confidently. Our programs are tailored to your goals, your life, and your real-world running conditions.
Want a coach to help guide your effort-based training? Reach out to A-Team Coaching.