Running is an incredibly inclusive sport but at the end of the day, we're all different.
How should you pace your easy run? What even is a 'comfortable' or 'conversational' pace? What should it feel like?
Let's first agree that a comfortable pace will look different for each and every one of us. This is why we use more abstract metrics to measure the pace. Terms such as 'comfortable', 'conversational', RPE (rate of perceived exertion), and HR (heart rate) zones, are all great ways of measuring the pace at which we should be doing our easy runs. But essentially, every runner's easy pace will be different and will depend on their current performance and endurance.
What is RPE (rate of perceived exertion)?
The term RPE (rate of perceived exertion) isn't new, but it's becoming an increasingly popular way of measuring the intensity at which to perform some of our runs.
When we introduce the concept of RPE, it presupposes that we understand what different efforts feel like, and are able to recognize the difference between intensities.
If you want to effectively use RPE to measure your easy run efforts, and indeed any other runs, it'll be important to take note of how you're feeling during your runs. All the way from sets of 200m intervals to super long runs.
So, if you work on the premise that walking is a 1 (out of 10) and a flat-out sprint is a 10, your easy runs should feel like a 3-4 (max a 5!). This will help you judge your level of intensity on any given day.
Whatever way you want to measure the intensity of your easy runs it's important to remember what you're trying to get from them.
You want to build up the time you're spending on your feet and allow your body to acclimatize to the increase in training volume. Therefore, it's really important that you complete these runs at an intensity that isn't going to significantly impact our ability to recover, ahead of our next session.
There's definitely some truth in the saying "go slow to go fast", and this is where the magic happens.
To change to RPE within the app, please head into your profile (top right handside of the Train tab) and change your Units of Measurement from pacing to RPE here.
