Friday Fartlek: Pace Calibration Run (PCR)

This session is a great way to simulate a race and build your confidence.

Each week I will be posting the Friday Fartlek Run Sessions that you can do to enhance your running. Fartlek is a Swedish term that is often used by runners and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.

Although I’m not currently coached by Sam Warriner it was her who first got me doing the Pace Calibrations Runs (PCR) to get me mentally prepared for a race. This workout was the secret to running my fastest marathon.

Triathlon Coaching NZ
Coach Ray

PCR Run

  • 30min Warm Up Level II (run out);
  • Run back to the start point as fast as possible (Level IV);
  • 10min Cool Down Level II;
  • 10min Stretching

The warm up should be done at an intensity that is steady but not over consuming at Level II for thirty minutes. This section should be done on an out and back course, turning around at the thirty minute mark.

Run back as fast as you can (which will be at Level IV). See how quickly you can get back to the start point.

The cool down is at a low intensity, jogging for a minimum of 10 minutes.

Finish with 10 minutes stretching to assist with the recovery.

Here is a Strava feed for one of my PCR’s.

If you would like further advice feel free to contact Coach Ray.

Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant and is a prominent triathlon and marathon coach in New Zealand.

Coach Ray specialises in assisting first timers and recreational athletes to achieve their sporting goals. He can be contacted at www.qwik.kiwiray@qwikkiwi.com and 021 348 729. Make sure you sign up to his monthly informative newsletter.

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