Embarking on a journey to enhance your performance requires more than just lacing up your shoes and hitting the pavement. It demands a strategic approach, one that involves understanding the usefulness of rate of perceived exertion (RPE). RPE is a scale that ranges from 0 to 10, acting as the language to articulate the effort invested in a session. In this post, I’ll delve into the intricacies of RPE and explore how it is very helpful in your quest for improved performance.
The RPE scale:
Before we delve into the nuances of training with RPE, let’s familiarise ourselves with the scale:
0: day off.
1: very light. recovery run/jog. no stress on this run.
2: light. easy runs: short recovery runs, easy talking pace.
3: light. easy runs: runs at an easy talking pace, low stress.
4: moderate. weekly long run (LR) or short & sweet hill session.
5: moderate. quality LR or track speed session or moderate hill session.
6: moderate. threshold session (10-20min efforts) or progressive LR.
7: hard. track work – 3-5min intervals or 200m > 1 mile repeats or hard LR.
8: hard. hard hill session or hard track session.
9: very hard. 3k – 10k time trial.
10: max effort. PB race attempts.
Understanding RPE zones (0-4):
To truly progress in running performance, it is crucial to allocate many days within the 0-4 RPE zones. these lower intensity zones play a vital role in building resiliency, promoting recovery, and enhancing specific physiological aspects of your body.
0-1 RPE: these are rest days or very light recovery runs. give your muscles the chance to rejuvenate, ensuring you’re ready for more intense efforts.
2-3 RPE: light and easy runs that build mitochondria count and increase metabolic efficiency. think of these as the foundation for your more challenging workouts.
4 RPE: a moderate effort day involving a weekly long run or a short, intense hill session. these sessions accumulate more fatigue but are instrumental in building endurance and running leg strength.
The middle ground (5-6): as we move into the 5-6 RPE zones, the intensity increases, targeting specific aspects of your running capacity.
5 RPE: moderate efforts that include quality long runs, track speed sessions, or moderate hill sessions. these sessions focus on improving your body’s ability to process lactic acid.
6 RPE: a step further into the moderate zone, involving threshold sessions or progressive long runs. These efforts aim to enhance your body’s efficiency in handling lactic acid and push your boundaries.
Challenging the limits (7-9):
the 7-9 RPE zones push your limits, demanding more from your body and mind. These high-intensity sessions bring unique benefits to your running performance.
7 RPE: hard efforts with track work, 3-5 minute intervals, or challenging long runs. This level of intensity improves form, fortitude, speed endurance, and lactic acid processing.
8 RPE: hard hill sessions or demanding track sessions. These workouts contribute to your overall strength and speed.
9 RPE: very hard efforts, such as 3k – 10k time trials. these sessions target upper aerobic capacity, run form and efficiency, heart strength, and stroke volume.
The summit (10 RPE):
Reaching the summit of the RPE scale involves giving your maximum effort. This is reserved for PB race attempts, where you push your body to its limits and strive for peak performance.
Understanding and incorporating rate of perceived exertion into your training regime can be the key to unlocking your full running potential. By strategically navigating the RPE scale and tailoring your workouts to specific zones, you provide your body with the diverse stimuli it needs to adapt and improve. remember, a well-balanced training program – 3+ months – encompasses the full spectrum of RPE, ensuring you grow as a runner while minimising the risk of burnout or injury. so, lace up your shoes, embrace the RPE scale, and embark on a journey to master your running performance.
