how to work out your personal rpe for running


Running is a great way to lose weight and get in a great workout. It's also an easy way to get in shape. However, it's important to get an accurate estimation of how long a workout should take in order to get the most exercise possible. RPE is a rating scale for how hard or easy an exercise feels. The scale ranges from 1-10 with 1 being the easiest and 10 being the hardest. This article will give you an example of how to use the RPE scale to figure out how long you should run for to get a great workout.


Introduction to the RPE scale


The RPE scale is a way to rate the intensity of your effort during a workout. The scale goes from 1-10 with 1 being the lowest intensity and 10 being the highest intensity. The scale is a relative scale so depending on what your goal is, you can use a different intensity level. The RPE scale can be used in a variety of ways including as a way to track your progress, as a way to know when to push harder, and as a way to know when to stop during a workout.

Why people use RPE scale


The RPE scale is a way for people to estimate how hard they are working during a specific activity. It's a scale that ranges from 1 to 10, with 1 being very light work and 10 being very hard work. The scale is meant to help people monitor their progress, and it is commonly used by runners. The scale is also used by people training for marathons, triathlons, and other endurance events. For example, if a person is running a 5-mile run, they could use the RPE scale to help them estimate how hard they are working. If they are running a 5-mile run at an RPE of 4, they are working at a moderate level. If they are running a 5-mile run at an RPE of 8, they are likely working at a high level.


How to use the RPE scale


The RPE scale is a scale for measuring the intensity of your exercise. The scale ranges from 1 to 10 with 1 being light, and 10 being maximal. 


  • Zone 1: Very Low Intensity, Aerobic . This zone should be utilised for very easy runs during base training, for recovery runs, and as recovery periods within an interval workout. Zone 1 compares to a 1 or 2 on the RPE scale.


  • Zone 2: Low Intensity, Aerobic . Training in this zone fashions and maintains aerobic endurance and muscular strength and endurance. The term conversation pace is often used to describe this level of effort because the runner should be able to carry on a dialogue while running at this pace. At this comfy pace, the body learns how to use oxygen proficiently and can become economical. Zone 2 compares to a 2 or 3 on the RPE scale.


  • Zone 3: Moderate Intensity, Aerobic . This zone is just slightly more intense than zone 2, making it ideal for base training; however, lactate is produced more quickly as a result of the involvement of fast-twitch muscle fibres. This zone correlates to a 3 or 4 on the RPE scale.


  • Zone 4: Moderately High Intensity, Sub-threshold . The sub-threshold zone should stay below the lactate threshold. The threshold zone should compare to a 5 on the RPE scale. At this effort level, the aerobic system, energy production systems, and slow-twitch muscles are working as hard as possible, assigning a heavy stress on the body. The anaerobic energy system has also been activated to help produce energy, and the lactate that is shaped as a result cannot be cleared as quickly as it is produced. Severe fatigue will set in within 1 to 1 ½ hours if the pace is maintained.


  • Zone 5a: High Intensity, Anaerobic . The goal of training in this zone is to some extent surpass the lactate threshold in order to develop lactate tolerance and facilitate removal. Interval workouts are important, and the work durations for these workouts can last many minutes (up to one hour). Rest periods within an interval period should remain comparatively short in order to encourage continuous lactate tolerance. Recovery periods after these training sessions should be at least 24 hours before performing another session over zone 3. This zone intensity correlates to a 7 on the RPE scale.


  • Zone 5b: High Intensity, Anaerobic . The goal of training in this zone is to augment anaerobic endurance, cultivate lactate tolerance, and build fast-twitch muscle fibre. This will involve doing interval workouts in which lactate threshold is topped. Work intervals should not go beyond 30 seconds in duration, and they must be supplemented by active rest periods of at least three times the work interval. The recovery period after a workout of this intensity should be 2 days. Zone 5b is an 8 or 9 on the RPE scale.


  • Zone 5c: High Intensity, Anaerobic . The objective of training in this zone is power, speed, fast-twitch fibre development, and muscle growth. To attain these goals, an athlete needs to execute interval workouts of very short duration at maximum intensities; these workouts should contain very long recoveries. Running short-distance intervals at a maximum intensity with a long rest duration excites the fast-twitch muscles, anaerobic energy system, and lactate production. Recovery periods after these training sessions should be at least 2 days before performing another workout above zone 3. Zone 5c intensity compares to a 10 on the RPE scale.




 The RPE scale is used for all types of exercise, but it is most often used for running. It is important to be able to use the RPE scale when running so that you can measure how you are feeling.

Working out your personal RPE can be a difficult process. One thing that can make it easier is to keep track of your heart rate. This way you can see how fast your heart is beating and how hard you are working. It is also important to keep track of your breathing. You should be able to see how long it takes you to inhale and exhale. If you want to keep track of your RPE, you should use a running app on your phone.


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