Using Rate of Perceived Effort (RPE) to Improve Your Speed Workouts

The idea of Rate of Perceived Effort (RPE) for pacing got me thinking differently about how I approach my own training. Sometimes I struggle to find my pace during speed workouts, only to discover that pacing isn't something you find—it's something you create. That simple mindset shift hit home for me, and I couldn't help but reflect on my own running journey and the lessons I've learned about effort and pacing over the years.

RPE—a scale from 1 to 10 that measures how hard you feel like you're working. At a 3, you're jogging and able to hold a conversation. At a 7, you're working hard—like in a 5K effort. And at a 9 or 10, you're on the edge, sprinting with all you've got.

It's a simple concept, but it resonated because it took me years to understand that training effectively isn't about obsessing over numbers on a watch. Running is about tuning into your body and staying present in the effort. That's how you build confidence and find your flow. So, inspired by the idea of RPE, here's my take on pacing and how you can apply it to your own runs.

Pacing Isn't About Perfection—It's About Progress

When I first started taking running seriously, I focused on the numbers: splits, miles, and finish times. I thought every run had to be faster than the last. But that approach quickly led to burnout and injury. What I didn't realize back then was that progress isn't linear. Pacing is about understanding where you are in the moment, not forcing yourself to meet some arbitrary standard.

The idea of using RPE—effort-based training—felt freeing when I first tried it. Instead of constantly checking my pace, I focused on how my body felt: the rhythm of my breath, the smoothness of my stride, the effort in my legs. Suddenly, I was able to run at different intensities without overthinking it.

Why Effort-Based Running Works

The big takeaway for me was this: when you focus on effort, you're in control. You're not chasing a specific pace, which can feel frustrating if you're having an off day. Instead, you're working with your body and making the most of what you have that day. Some days, an easy RPE of 3 might mean running at a 9-minute pace; other days, it might mean a 10-minute pace. And that's okay. The effort is what matters, not the number on the watch.

Here's another benefit of running by effort: it teaches you to listen to your body. That skill pays off on race day when conditions might not be ideal. If it's hot, humid, or hilly, you can adjust your effort instead of stubbornly sticking to a target pace that could derail your race.

How to Practice Effort-Based Running

If you've never tried pacing by effort, here's how to get started:

1. Warm Up with Intention

Start at an RPE of 2 or 3—an easy jog where you could have a full conversation without gasping for air. This sets the tone for your run and gets you in tune with how your body feels.

2. Experiment with Intervals

Alternate between different RPE levels. For example, run at an RPE of 6 (strong and steady) for one minute, then drop to an RPE of 3 for a recovery jog. You'll quickly learn to recognize how each effort level feels.

3. Use Mental Cues

Assign words or mantras to different effort levels. For example, at an RPE of 7, I like to think "controlled power." At an RPE of 9, I tell myself, "empty the tank."

4. Reflect Afterward

After your run, take a moment to think about how each effort felt. Were you consistent? Did you start too fast? What could you adjust next time?

The Big Picture

Instead of seeing different paces as rigid targets, view them as creations of your own effort. That shift made me realize how much of running—whether it's pacing, racing, or training—is about being present and working with what you've got.

The next time you head out for a run, try ditching the numbers. Focus on your breath, your effort, and how your body feels in the moment. Trust me, the results will surprise you.

Have you ever tried running by effort instead of pace? Share your thoughts in the comments—I'd love to hear how it works for you.

Keep moving forward!

J.R.