If you've ever had a run where your goal pace felt impossible one day but effortless another, you're not alone. Weather, fatigue, stress, and even hydration levels can impact how your body performs. That's why running by effort, rather than strictly by pace or heart rate, can be a game-changer. It allows you to adjust in real time, making your training more effective and sustainable.
What Is RPE?
RPE, or Rating of Perceived Exertion, is a scale that measures how hard you feel you're working. Instead of relying solely on data from a watch, you tune into your body’s signals. The standard RPE scale runs from 1 to 10, with 1 being an easy walk and 10 being an all-out sprint. This approach helps runners stay in the right training zone without overdoing it.
How RPE Aligns With VDOT Pacing
Jack Daniels' VDOT system is widely used for structuring training. It assigns specific paces to different types of workouts based on your current fitness level. But instead of obsessing over numbers, you can use RPE to match these efforts, keeping your training both structured and flexible. Here’s how the two align:
Easy Pace (E)
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VDOT Purpose: Recovery and aerobic base building
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RPE: 2-3 (Feels very easy, you can chat comfortably)
Marathon Pace (M)
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VDOT Purpose: Race-specific endurance
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RPE: 4-5 (Comfortable but working, short sentences are doable)
Threshold Pace (T)
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VDOT Purpose: Improving lactate threshold
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RPE: 6-7 (Comfortably hard, speaking in phrases)
Interval Pace (I)
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VDOT Purpose: VO2 max improvement
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RPE: 7-8 (Hard effort, only a few words at a time)
Repetition Pace (R)
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VDOT Purpose: Neuromuscular speed and efficiency
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RPE: 8-9 (Very hard, talking feels impossible)
Why Running by Effort Works
Relying too much on pace can lead to frustration, especially when external factors like heat, wind, or hills slow you down. Running by effort gives you permission to adjust without guilt. It helps prevent overtraining, improves your awareness of how different paces should feel, and makes racing more intuitive. When race day comes, you’ll be able to dial into the right effort without staring at your watch every few seconds.
How to Apply This to Your Training
Start by paying attention to how different paces feel rather than just checking your GPS. On easy days, make sure you’re keeping the effort low enough to hold a conversation. During threshold workouts, push to that comfortably hard zone where talking in full sentences becomes challenging. As you get used to matching RPE with your workouts, you'll gain confidence in running by feel.
If you’re looking for a coach to help you balance structure with intuition, I’d love to work with you. My coaching blends science-backed training with a practical approach that adapts to your real-life needs. Whether you’re aiming for a PR or just want to feel stronger in your runs, we’ll find what works best for you. Reach out and let’s get started.
