rpe.guru

RPE

3–5

Long run

Your longest run of the week, mostly easy. Builds endurance and gets you used to time on your feet.

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.
  • 5, steady: Working, but comfortable holding it. Breathing: steady and rhythmic. Talk test: sentences, with the odd pause.

Start with

Your usual easy run plus 20–30 minutes, at RPE 3–4.

How it builds

Add 10–15 minutes every week or two, and drop back every third or fourth week.

Watch out for

Starting too quickly. Only the last 20 minutes should rise to 5, never the first.