Skip to content
RUNNERS LAB

RPE Running Effort Scale

Rate of perceived exertion from 1–10 with typical running paces.

Last reviewed 28 August 2026

Rate of perceived exertion (RPE) 1–10 with typical running pace examples.

RUNNERS LAB

RPE running effort scale

Rate of perceived exertion (RPE) from 1–10 with typical running pace descriptors.

Running RPE effort scale with pace examples.

RPEEffortTypical pace
1RestStanding still
2Very easyWalk
3Easy9:00–10:00/km jog
4Moderate8:00–9:00/km easy run
5Steady7:00–8:00/km
6Comfortably hard6:00–7:00/km
7Hard5:30–6:00/km tempo
8Very hard5:00–5:30/km threshold
9Near max4:30–5:00/km intervals
10Max effortSprint / all-out

RUNNERSLAB.APP

Free running calculators & tools

Need an exact pace? → Open training pace calculator

Related charts

Use this chart

This chart is free to use in articles, training plans, coaching materials, and educational content. Please credit RunnersLab.app.

This rpe running effort scale is a quick reference for runners, coaches, and bloggers.

Download the PNG or PDF, share the link, or embed it on your site. Free to use with attribution.

Method

All values use exact arithmetic from standard running distance and pace formulas.

Race pace charts assume even pacing throughout the distance.

Full methodology →

Limits

Reference tables only — use the related calculator for custom inputs.

Heart rate zone examples use estimated max HR unless you know your own.

FAQ

Can I use this rpe running effort scale in my blog or coaching materials?

Yes. This chart is free to use in articles, training plans, and educational content. Please credit RunnersLab.app.

Can I download this chart as an image?

Yes. Use Download PNG for web and Google Images, Download Pinterest PNG for vertical sharing, or Download PDF for printing.