Step 1: Take the RPE assessment quiz below to determine your current effort level based on breathing, talking ability, and muscle feeling.
Step 2: After assessment, see how your RPE scales to different running distances using physiological fatigue models.
🏃♂️ Need guidance? Jump to training zones, distance progression, or weekly structure.
Current Running RPE Assessment
Answer these questions about your recent running session to determine your RPE. You can fill in any combination of questions - the more you answer, the more accurate the assessment.
Physical Indicators
Overall Effort & Context
* Required for distance scaling
Target Distance Converter
See how your RPE changes at different distances based on your current 10km at RPE 6.0
RPE at Different Running Distances
How your current RPE 6.0 effort scales to different distances
Running RPE Calculator - Train Smarter, Not Just Harder
Running RPE differs significantly from weight training. This specialized calculator uses physiological models to predict how your perceived effort changes across different running distances and environmental conditions.
Why Running RPE Varies:
- • Metabolic Drift: RPE increases over time even at constant pace
- • Glycogen Depletion: Affects perceived effort after 60-90 minutes
- • Thermal Stress: Heat significantly increases RPE
- • Pacing Strategy: Even vs. variable effort feels different
- • Surface Changes: Hills, trails, and terrain affect perception
Running RPE Guidelines
Running Training Zones & RPE
Aerobic Base Training
Easy Runs (RPE 4-5)
Conversational pace, nose breathing possible. Build aerobic capacity without stress.
Long Runs (RPE 4-6)
Steady effort that gradually increases. Builds endurance and fat oxidation capacity.
Intensity Training
Tempo Runs (RPE 6-7)
Comfortably hard, sustainable for 20-60 minutes. Improves lactate threshold.
Intervals (RPE 7-9)
Hard efforts with recovery. Develops VO2 max and running economy.
Smart Distance Progression
10% Rule Guidelines:
- • Increase weekly distance by max 10%
- • Every 4th week, reduce by 20-30%
- • Monitor RPE trends over time
- • Same RPE at longer distance = improvement
RPE Progression Signals:
- • RPE dropping = fitness improving
- • RPE stable = maintaining fitness
- • RPE rising = fatigue or overreaching
- • Use for taper and recovery planning
Sample Weekly RPE Structure
Balanced Training Week
Mon
Easy
RPE 4-5
Tue
Intervals
RPE 8-9
Wed
Easy
RPE 4-5
Thu
Tempo
RPE 6-7
Fri
Rest/Easy
RPE 2-4
Sat
Long Run
RPE 5-6
Sun
Recovery
RPE 2-3
🎯 Pro Tip: RPE-Based Training
Use RPE to guide your training rather than rigid pace targets. Environmental conditions, fatigue, and daily readiness all affect pace, but RPE remains consistent. This calculator helps you plan target efforts across different distances.