🏃♂️ What is RPE in Running?
RPE = Rate of Perceived Exertion
It means how hard the run feels to your body, not based on pace or heart rate, but based on:
✔ Breathing
✔ Muscle fatigue
✔ Ability to talk
✔ Overall effort
🏃♂️ 什么是 RPE？
RPE = 主观用力程度（自我感觉强度）
意思是：
👉 你“感觉”跑得多辛苦
不是看配速或心率，而是看：
✔ 呼吸情况
✔ 肌肉疲劳
✔ 能不能讲话
✔ 整体感觉
📊 RPE Scale (1–10)
RPE | Feeling | 感觉 |
1–2 | Very easy, like walking | 很轻松，像走路 |
3–4 | Easy jog, can talk full sentences | 轻松慢跑，可以讲话 |
5–6 | Moderate, breathing faster but controlled | 中等强度，呼吸加快但可控制 |
7–8 | Hard, only short words possible | 辛苦，只能讲短句 |
9 | Very hard, almost max effort | 非常辛苦，接近极限 |
10 | Maximum effort, cannot continue long | 最大强度，无法维持 |
🎯 How to Use RPE in Training
Easy run → RPE 3–4
Long run → RPE 4–5
Tempo run → RPE 6–7
Interval / Speed work → RPE 8–9
Race effort → RPE 7–9 (depends on distance)
🎯 RPE 在训练中的运用
轻松跑 → RPE 3–4
长跑 → RPE 4–5
节奏跑（Tempo）→ RPE 6–7
间歇 / 速度训练 → RPE 8–9
比赛强度 → RPE 7–9（视距离而定）
💡 Why RPE is Important
RPE helps you:
✔ Train safely
✔ Avoid overtraining
✔ Adjust when tired or injured
✔ Run smarter, not just harder
💡 为什么 RPE 很重要
RPE 可以帮助你：
✔ 安全训练
✔ 避免过度训练
✔ 疲劳或受伤时调整强度
✔ 聪明跑步，而不是死命跑
