Progress Calibration Runs: How to Train at Race Pace the Lydiard Way

What Is a Progress Calibration Run?

Different training systems have different names for essentially the same type of workout. In Lydiard training, once the aerobic base is built and the runner is well into hill or interval training phases, there is a once-per-week Progress Calibration Run. Under Tinman training it's called a "critical velocity run" — under Canova a "fast continuous or fast progressive run."

How PCRs Work

These workouts come at specific times during the training cycle as the runner progresses through their plan. A Lydiard PCR is based on heart rate and pace. HR can go as high on average as 175. Pace builds to faster than race pace for a specific duration. The physiological benefit is getting the body used to faster, steady-state, just below lactate threshold running.

The mental benefit is equally important — the runner learns what fast pace feels like, and as they progress through the cycle they learn they can maintain that faster pace with the same effort. Done properly, augmented by recovery runs and the other Lydiard workouts during the week, the runner can run faster pace at the same heart rate week over week.

PCR in Practice

During a PCR there is a defined duration and heart rate range to monitor. The goal: run each mile progressively faster by a few seconds and still feel like you could have gone further. Here's Lori G's PCR from Saturday — a textbook example. She averaged 9:42, HR well within range, each mile progressively faster. In about four weeks she'll be running these at her 9:00 min per mile marathon race pace for longer durations at the same heart rate. There are no shortcuts — do the work, you earn the benefit come race day.

Want help interpreting your calibration runs and adjusting your training? Stop in and talk with Bob Dyer or Jennifer Henderson at Running Niche — both are Lydiard® Certified Coaches. Browse our GPS watches to track your PCR heart rate and pace data.