Running RPE Scale
% of Heart Duration of Pace
RPE Feeling Breathing Talking Rate Max Sustainment
0 At rest Relaxed Normal
1 Very Easy Normal Normal <60% Indefinite
2 Easy Normal Normal
3 Moderately Easy Comfortable Easy 60% >60 minutes
Relatively
4 Moderate Comfortable Easy 70% 30-60 minutes
Steady, but Somewhat
5 Somewhat Hard rapid difficult 75% 20 minutes
6 Hard Rapid Tough to talk 80% 10 - 15 minutes
7 Pretty Hard Very tough 85% 5 - 10 minutes
8 Very Hard Difficult 90% 1 - 2 minutes
9 Extremely Hard Sprint Very difficult 95% 30 - 60 seconds
10 Max Effort Hard Sprint Impossible 100% <30 seconds
Pre-run Warmup
Exercise Reps
World's greatest Stretch 6/side
Quad Pull 6/side
Hamstring Scoop 6/side
Toe Walk 25m
Heel Walk 25m
A-Skip 25m
Lateral A-Skip 25m
Post-run Cool down
Exercise Reps
Pigeon Stretch 30sec/side
Kneeling Quad Stretch 30sec/side
Seated Groin Stretch 30sec/side
Calf stretch 30sec/side
Lifting RPE Scale
RPE Feeling
0 At rest
1 Very Easy
2 Easy
3 Moderately Easy
4 Moderate
5 Somewhat Hard
6 Hard
7 Pretty Hard
8 Very Hard
9 Extremely Hard
10 Max Effort
Lifting RPE Scale
Reps and weight in Reserve
Very light to little effort, many more reps could be done
Could do 4-6 more reps
Could do 3 more reps
Could do 1-2 more reps
Could potentially do 1 more rep, but could slightly increase load
Could not do any more reps or load
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Week 1
Day 1: Lower Body Day 2: Intervals
Exercise Sets x Reps RPE Time/Distance
A1. DB Goblet Squat 3x10 7 Pre Run Warm-up
A2. DB Reverse Lunge 3x5/side 7 Slow Jog 10 minutes
Repeat 6x
B1. Narrow Stance Leg Press* 3x10 7 Very Fast Run 20 seconds
B2. B-stance RDL 3x8/side 7 Rest 2 minutes
Slow Jog 5 minutes
C1. DB Lateral Lunge 3x5/side 7 Post Run Stretches
C2. Hamstring Curls** 3x10 7
D1. Russian Twists w/ weight 3x10/side 7
D2. Bird Dogs 3x5/side 7
Notes:
*Can be on any leg press machine
**Can do these if you don’t have the machine
Week 2
Day 1: Lower Body Day 2: Intervals
Exercise Sets x Reps RPE Time/Distance
A1. DB Goblet Squat 3x12 8 Pre Run Warm-up
A2. DB Reverse Lunge 3x6/side 8 Slow Jog 10 minutes
Repeat 7x
B1. Narrow Stance Leg Press* 3x12 8 Very Fast Run 20 seconds
B2. B-stance RDL 3x10/side 8 Rest 2 minutes
Slow Jog 5 minutes
C1. DB Lateral Lunge 3x6/side 8 Post Run Stretches
C2. Hamstring Curls** 3x12 8
D1. Russian Twists w/ weight 3x12/side 8
D2. Bird Dogs 3x6/side 8
Notes:
*Can be on any leg press machine
**Can do these if you don’t have the machine
Week 3
Day 1: Lower Body Day 2: Intervals
Exercise Sets x Reps RPE Time/Distance
A1. DB Goblet Squat 3x12 8 Pre Run Warm-up
A2. DB Reverse Lunge 3x8/side 8 Slow Jog 10 minutes
Repeat 8x
B1. Heel Elevated Goblet Squats 3x10 8 Very Fast Run 20 seconds
B2. Single Leg RDL 3x8/side 8 Rest 2 minutes
Slow Jog 5 minutes
C1. Crossover Step-ups 3x6/side 8 Post Run Stretches
C2. Hamstring Curls** 3x10/side 8
D1. V-ups 3x10 8
D2. Suitcase March 3x20sec/side 8
Notes:
*Can be on any leg press machine
**Can do these if you don’t have the machine
Week 4
Day 1: Lower Body Day 2: Intervals
Exercise Sets x Reps RPE Time/Distance
A1. DB Goblet Squat 3x15 9 Pre Run Warm-up
A2. DB Reverse Lunge 3x10/side 9 Slow Jog 10 minutes
Repeat 9x
B1. Heel Elevated Goblet Squats 3x12 9 Very Fast Run 20 seconds
B2. Single Leg RDL 3x10/side 9 Rest 2 minutes
Slow Jog 5 minutes
C1. Crossover Step-ups 3x8/side 9 Post Run Stretches
C2. Hamstring Curls** 3x10/side 9
D1. V-ups 3x12 9
D2. Suitcase March 3x30sec/side 9
Notes:
*Can be on any leg press machine
**Can do these if you don’t have the machine
2: Intervals Day 3: Upper Body Day 4: Long Slow Endu
RPE Exercise Sets x Reps RPE
un Warm-up A1. DB Chest Press 3x8 7 Pre Run Warm-up
Slow/Moderate
1 to 4 A2. DB Single Arm Row 3x8/side 7
Run
epeat 6x Post Run Stretches
8 to 10 B1. Lat Pulldowns 3x8 7
0 B2. Lateral Raises 3x8 7
1 to 4
un Stretches C1. Bicep Curls 3x10 7
C2. Tricep Extensions 3x10 7
D1. Plank 3x30sec 7
D2. Side Plank 3x15sec/side 7
Notes:
2: Intervals Day 3: Upper Body Day 4: Long Slow Endu
RPE Exercise Sets x Reps RPE
un Warm-up A1. DB Chest Press 3x10 8 Pre Run Warm-up
Slow/Moderate
1 to 4 A2. DB Single Arm Row 3x10/side 8
Run
epeat 7x Post Run Stretches
8 to 10 B1. Lat Pulldowns 3x10 8
0 B2. Lateral Raises 3x10 8
1 to 4
un Stretches C1. Bicep Curls 3x12 8
C2. Tricep Extensions 3x12 8
D1. Plank 3x45sec 8
D2. Side Plank 3x20sec/side 8
Notes:
2: Intervals Day 3: Upper Body Day 4: Long Slow Endu
RPE Exercise Sets x Reps RPE
un Warm-up A1. Pushups on Barbell 3x8 8 Pre Run Warm-up
Slow/Moderate
1 to 4 A2. Inverted row 3x8 8
Run
epeat 8x Post Run Stretches
8 to 10 B1. Seated Row 3x8 8
0 B2. Arnold Press 3x8 8
1 to 4
un Stretches C1. Bicep Curl Iso Holds 3x8/side 8
C2. Tricep Skull Crushers 3x10 8
D1. Weighted Sit-ups 3x10 8
D2. Side Plank Taps 3x10/side 8
Notes:
2: Intervals Day 3: Upper Body Day 4: Long Slow Endu
RPE Exercise Sets x Reps RPE
un Warm-up A1. Pushups on Barbell 3x10 9 Pre Run Warm-up
Slow/Moderate
1 to 4 A2. Inverted row 3x10 9
Run
epeat 9x Post Run Stretches
8 to 10 B1. Seated Row 3x10 9
0 B2. Arnold Press 3x10 9
1 to 4
un Stretches C1. Bicep Curl Iso Holds 3x10/side 9
C2. Tricep Skull Crushers 3x12 9
D1. Weighted Sit-ups 3x12 9
D2. Side Plank Taps 3x12/side 9
Notes:
Day 4: Long Slow Endurance Day 5: Full Body
Time/Distance RPE Exercise Sets x Reps RPE
Pre Run Warm-up A1. Goblet Curtsey Lunge 3x10 7
30 minutes 2 to 4 A2. B-Stance Hip Thrusts 3x10/side 7
Post Run Stretches
B1. DB Overhead Press 3x10 7
B2. Seated Rear Delt Fly 3x10 7
C1. Single Leg Press 3x5/side 7
C2. DB Sumo Deadlift 3x10 7
D1. V-sit hold 3x20sec 7
D2. Dead Bugs 3x6/side 7
Notes:
Day 4: Long Slow Endurance Day 5: Full Body
Time/Distance RPE Exercise Sets x Reps RPE
Pre Run Warm-up A1. Goblet Curtsey Lunge 3x10 8
35 minutes 2 to 4 A2. B-Stance Hip Thrusts 3x10/side 8
Post Run Stretches
B1. DB Overhead Press 3x10 8
B2. Seated Rear Delt Fly 3x10 8
C1. Single Leg Press 3x5/side 8
C2. DB Sumo Deadlift 3x10 8
D1. V-sit hold 3x20sec 8
D2. Dead Bugs 3x6/side 8
Notes:
Day 4: Long Slow Endurance Day 5: Full Body
Time/Distance RPE Exercise Sets x Reps RPE
Pre Run Warm-up A1. Step-ups 3x8/side 8
40 minutes 2 to 4 A2. SL Hip Thrusts 3x8/side 8
Post Run Stretches
B1. DB Incline Press 3x10 8
B2. Chest Supported Row 3x10 8
C1. Split Squat 3x5/side 8
C2. DB RDL 3x10 8
D1. Lying Leg Raises 3x12 8
D2. Bicycle Crunches 3x12/side 8
Notes:
Day 4: Long Slow Endurance Day 5: Full Body
Time/Distance RPE Exercise Sets x Reps RPE
Pre Run Warm-up A1. Step-ups 3x12 9
45 minutes 2 to 4 A2. SL Hip Thrusts 3x12/side 9
Post Run Stretches
B1. DB Incline Press 3x12 9
B2. Chest Supported Row 3x12 9
C1. Split Squat 3x6/side 9
C2. DB RDL 3x12 9
D1. Lying Leg Raises 3x15sec 9
D2. Bicycle Crunches 3x15/side 9
Notes:
Day 6: Intervals
Time/Distance RPE
Pre Run Warm-up
Slow Jog 5 minutes 1 to 4
Repeat 3x
Fast Run 2 minutes 6 to 8
Rest 2 minutes 0
Slow Jog 5 minutes 1 to 4
Post Run Stretches
Day 6: Intervals
Time/Distance RPE
Pre Run Warm-up
Slow Jog 5 minutes 1 to 4
Repeat 3x
Fast Run 3 minutes 6 to 8
Rest 2 minutes 0
Slow Jog 5 minutes 1 to 4
Post Run Stretches
Day 6: Intervals
Time/Distance RPE
Pre Run Warm-up
Slow Jog 5 minutes 1 to 4
Repeat 3x
Fast Run 4 minutes 6 to 8
Rest 2 minutes 0
Slow Jog 5 minutes 1 to 4
Post Run Stretches
Day 6: Intervals
Time/Distance RPE
Pre Run Warm-up
Slow Jog 5 minutes 1 to 4
Repeat 3x
Fast Run 4 minutes 6 to 8
Rest 1 minutes 0
Slow Jog 5 minutes 1 to 4
Post Run Stretches