rpe.guru

RPE

3–4

Easy run

Most of your running. Builds your aerobic base and lets you recover from the harder days.

How it feels

  • 3, light: Breathing a little harder, still easy to chat. Breathing: a little deeper than walking. Talk test: a full conversation.
  • 4, moderate: Steady. You can talk in full sentences. Breathing: deeper, but still comfortable. Talk test: a full conversation.

Start with

30–45 minutes at RPE 3–4.

How it builds

Add 5–10 minutes every week or two before you add anything faster.

Watch out for

Drifting up to 5 or 6 because the pace feels slow. Easy is the point.