Jog
SPEED
5.0 to 7.0 mph
RATING OF
PERCEIVED
EXERTION (RPE)
3 (on a 1-to-10
scale), or an
easy, conversa-
tional paceRun
SPEED
6.0 to 8.5 mph
RPE
6, or a hard-to-
hold-a-conver-
sation, heavy-
breathing paceSprint
SPEED- 5+ mph
RPE
7, or a no -
talking, high-
effort pace
Prefer the great
outdoors? Simply
translate the
tread sessions to
pavement, and use
the RPE guide to
keep track of your
speed.
Your
Tread
Zones