Words such as easy, steady and hard describe effort, not a single pace that suits everybody. The same pace can feel different on a hot day, on a hill, after poor sleep or as your experience changes.

Start with relative effort

Relative effort asks how hard the activity is for you at that moment. The CDC guide to measuring intensity uses the talk test as a practical example: at moderate effort, a person can usually talk but not sing; at vigorous effort, only a few words may be possible before pausing for breath.

RGN plans use “easy” more gently: a comfortable effort with room to talk in sentences. That may mean slowing down or taking walking breaks. It is not a contest to see how fast you can go while still producing a sentence.

Common plan words

Easy means controlled and conversational. Most RGN plan running uses this effort.

Recovery describes the purpose of a short easy outing after other work. It should not become a hidden hard session. Taking rest can be the better choice when you are not recovered.

Steady means purposeful and controlled, usually between easy and hard. Read the session instructions because the word alone does not specify a pace.

Comfortably hard or threshold describes focused work where short phrases may be possible. It is not an all-out test.

Intervals are repeated work periods separated by easier recovery. The effort, length and recovery belong together; “intervals” does not automatically mean sprinting.

Use effort to make a decision

Imagine an easy run where you can only speak a few words. Check the hill, heat and how you started. Slow down or walk until the effort matches the session’s purpose. Pain, chest tightness, unusual shortness of breath or dizziness are reasons to stop exercising and rest, and to get help if needed.

A watch can add information, but pace and heart-rate numbers need context and may be inaccurate. You can complete an easy session well without owning either.

Your next step: during one familiar outing, notice what conversation would be possible. Compare the observation with the session’s intended effort, then change pace or add walking if needed. The glossary explains more plan terms.