Many of our Lydiard Method training runners are now in Phase Four which is called “Integration”. This phase is the bridge to peaking in goal race. Workouts within this phase are designed to simulate race conditions. Most of the hard work is done, and it’s time to start reaping the rewards, while keeping your target race top of mind. We had several runners jump into races last Sunday at the Creve Coeur Half Marathon. More on that in a few minutes.

Progress Calibration Runs (PCR) are used to practice pacing skills, simulate race conditions, get used to racing flats and try different fueling strategies. PCR’s are controlled steady state runs done at faster paces and designed to push the second half of the distance. The runner generally finds they are performing these faster than expected as their fitness level is more tuned now as they head into the tapering phase. These are strong but not full out or even 90% efforts. PCR’s can be done in a race if the runner is disciplined and doesn’t get tempted to “race”. They should also always feel that when finished they could have continued on. These are best done by actually entering races to fully experience the entire process from pre-race through to cool-down. Be sure your warmup and cooldown appropriately and under no circumstances should one sprint at the end as this increases the likelihood of injury. Save it for the real target race! Also, one important hint, do not start out too hard, work your way into it. And keep at 90% or below effort.

What separates a great running coach from a good one? Bob Dyer breaks down the 8 qualities that define an effective coach — from Lydiard-certified expertise to the intuition to know when an athlete needs a rest day.

Why do elite runners train so slowly? Coach Nobby Hashizume — one of the world's foremost Lydiard authorities — shares why runners like Toshi Takaoka run 90% of their miles at easy pace.

Peaking is about being ready on your goal race day. Ready in every sense from physical to mental and all the other variables which go into preparation. It’s a long road to get to this point: Aerobic Base Building, Hill Strength Training, Anaerobic Development, Integration, Taper then Peak.

The Lydiard Pyramid, shown here, is designed to train the specific systems, in sequence, to lead you to a peak performance on race day. Do the work and you stand a good chance of attaining your goal!

What exactly is a Progress Calibration Run — and how does it differ from a tempo run or race effort? Bob Dyer breaks down the Lydiard PCR: the once-per-week workout that builds race pace fitness through heart rate-controlled progressive running.