When it comes to running training, one of the most common questions athletes ask is:
“Should I train by pace, heart rate, or how I feel?”
The answer?
It depends. Each method—Pace, Heart Rate, and RPE (Rate of Perceived Exertion)—offers a unique lens for guiding your training. But they’re not interchangeable, and using all three simultaneously can actually confuse your training more than it helps.
Let’s break it down:
1. Training by Pace
What it is:
Pace is simply how fast you’re running, usually expressed in minutes per kilometre or mile (e.g., 5:00/km or 8:00/mile). Most GPS watches track this in real time.
Why runners use it:
It’s concrete, goal-oriented, and easy to compare. Race plans are built around pace targets.
Pros:
- Excellent for race-specific training (e.g., marathon pace).
- Easy to measure and track progress.
- Great for tempo runs, intervals, and speed sessions.
Cons:
- Doesn’t account for terrain, wind, heat, or fatigue.
- Can push you too hard on a bad day, or hold you back on a good day.
- Requires fitness testing to set accurate training zones.
- Lag when running very short fast intervals.
Best for: Race-specific workouts and runners training on flat terrain or in consistent weather conditions.
2. Training by Heart Rate (HR)
What it is:
Your heart rate reflects how hard your cardiovascular system is working. Heart rate zones (typically 1–5) guide the intensity of your sessions based on your max or threshold heart rate.
Why runners use it:
Heart rate training is a physiological measure of effort and is widely used in endurance sports to improve aerobic fitness and manage fatigue.
Pros:
- Tailors training to your body’s internal effort.
- Helps prevent overtraining on recovery days.
- Useful for long runs, easy runs, and aerobic development.
Cons:
- Lags behind actual effort (especially in intervals or hill sprints).
- Affected by heat, stress, dehydration, caffeine, sleep and more.
- Inaccurate readings from wrist-based sensors.
Best for: Easy runs, recovery runs, and aerobic base building.
3. Training by RPE (Rating of Perceived Exertion)
What it is:
RPE is a subjective scale (usually from 1 to 10) that reflects how hard a run feels to you, regardless of your pace or heart rate. It’s based on internal cues like breathing, muscle fatigue, and mental strain.
Why runners use it:
It helps you listen to your body and adjust effort based on how you feel that day—especially useful in races or unpredictable conditions.
Pros:
- No data or device needed—perfect for racing or unplugged runs.
- Adjusts automatically for stress, heat, terrain, and fatigue.
- Helps build body awareness and long-term consistency.
Cons:
- Takes practice to judge accurately.
- Subjective—can be skewed by mood or motivation.
- Harder to use for structured workouts or pace targeting.
Best for: Trail running, long runs, racing, and adapting to fatigue or weather conditions.
Why You Shouldn’t Use All Three at Once
Using Pace + Heart Rate + RPE at the same time might sound like you’re being extra precise…But it can actually backfire.
Let’s say you go for a tempo run:
- Your watch says your pace is too slow.
- Your heart rate says you’re working too hard.
- Your RPE says you’re running just right.
Which one do you trust?
Here’s the problem:
- Pace measures external effort.
- Heart rate measures internal strain.
- RPE measures perception.
They don’t always line up—especially when you’re tired, dehydrated, or running uphill into a headwind. Chasing all three metrics simultaneously can pull your focus in too many directions and ruin the purpose of the session.
The Smarter Approach: Choose Based on the Run
Here’s how you can use each method effectively:
| Run Type | Primary Guide | Backup Guide |
| Easy/Recovery | Heart Rate or RPE | Pace (only to avoid going too fast) |
| Intervals/Speed | Pace | RPE (especially as fatigue sets in) |
| Long Run | Heart Rate or RPE | Pace (if terrain is consistent) |
| Tempo/Threshold | Pace | Heart Rate or RPE |
| Trail or Hilly | RPE | Heart Rate (if stable) |
Final Thought: Simplicity = Consistency
The best metric is the one you’ll use consistently and interpret correctly.
You don’t have to pick just one forever. Rotate based on the type of run, your training goals, and your conditions that day. What matters most is that your training remains purposeful, not driven by chasing numbers on a screen (technology has its place, but never let it control you).
Want Personalised Training That Matches the Right Metric to the Right Run?
At A-Team Coaching, we build custom training plans that blend heart rate, pace, power, and RPE based on what works best for YOU. We help you understand when to ignore the watch and when to lean into the numbers.