About.

rpe.guru is run by Ollie Castle, an individual based in Ireland. I'm a runner, not a qualified coach, doctor or physiotherapist, and the guide is written that way: the common, well-tested ways runners use effort, explained plainly, with sources. When a qualified coach has reviewed it, their name will be here.

The 1–10 scale here is the same one used to rate runs in Hillory, so a 7 means the same thing in both. The ranges for each kind of run follow common coaching practice: easy running at 3–4, steady state at 5–6, tempo at 7, intervals at 8–9. Other guides draw the lines a little differently; what matters is that you use one scale consistently.

The research behind the advice is listed on heart rate, pace and power. Spotted a mistake? Email ollie@rpe.guru.