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 runners often use 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


  • 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 overconsuming 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 cooldown is at a low intensity, jogging for a minimum of 10 minutes.

Finish with 10 minutes of 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 me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at and 021 348 729.

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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

If you enjoyed this workout, here is a similar session I published 12 months ago.

Friday Fartlek Run: Mona Fartlek

For more great workouts see Coach Ray’s eBook: ‘Top 10 Workouts from Coach Ray – The Ten Most Popular Training Sessions from”.  Use the workouts within the eBook to enhance your fitness.


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