rpe.guru

RPE

5–6

Steady state

Strong, controlled aerobic running: clearly harder than easy, but sustainable. The first step up in intensity.

How it feels

  • 5, steady: Working, but comfortable holding it. Breathing: steady and rhythmic. Talk test: sentences, with the odd pause.
  • 6, somewhat hard: Talking in short sentences. It needs focus. Breathing: noticeably heavier, still controlled. Talk test: short sentences.

Start with

3 × 10 minutes at RPE 5–6, with 5 minutes easy between. 15 minutes easy before and after.

How it builds

2 × 15 minutes, then 1 × 30 minutes, then build towards 2 × 30 minutes.

Watch out for

Creeping up to 7, which is tempo. Aim for even splits on flat ground.