How fast should you run? RPE and the Talk Test

RPE and the Talk Test

Learn how to train smart.

How can you monitor your running intensity and get yourself into the desired intensity "zone"?

Free running speed tool for runners from Thomas Solomon PhD

Learn to be aware of your feelings, your breathing rate, and your ability to talk/sing, and set your training intensities according to your Rating of Perceived Exertion (RPE) out of 10, where RPE 1/10 is being sat down doing nothing and RPE 10/10 is maximal.

The image below will help you learn what level of exertion to give for different training intensities.

Approximately 80% to 95% of your weekly running time should be spent at an "Easy" exertion (RPE 2-4/10). Increase your weekly volume by gradually increasing the weekly number of Easy runs, gradually increasing their duration. This will help condition your body to move faster for longer during your harder runs.

Only 5% to 20% of your weekly running time should be spent doing "Hard" work, at or above RPE 6/10. These types of sessions are taxing, add a lot of strain to your body, and take longer to recover from. Sure, training hard every day will acutely increase your fitness, but it will also increase your risk of injury and accumulate excessive fatigue, making subsequent sessions feel harder and leaving you needing more time to recover. Don't aim to be mighty tomorrow; play the long game, be sensible, and train smart.

RPE for runners, OCR, and endurance athletes from Thomas Solomon — Image copyright © Thomas Solomon. All rights reserved.
Feel free to use and share this figure, but please give credit to Thomas PJ Solomon PhD @veohtu

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