Progress Calibration Runs

Different training systems have different names for essentially the same type of workout. In Lydiard, once the aerobic base is built and the runner is well into hill or interval training phases there is a 1xper week "Progress Calibration Run". Under Tinman training its called a "critical velocity run" or under Canova a "fast continuous or fast progressive run".

These workouts come at specific times during the training cycle as the runner progresses though 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 gained is getting the body used to faster, steady state, just below lactate threshold running.

The mental benefit is that the runner learns what fast pace feels like and as they progress through the cycle learns they can maintain a faster pace with the same effort after several weeks of PCR's building confidence. Done properly, augmented by the other Lydiard workouts during the week, especially recovery runs, the runner can run faster pace at the same heart rate as previous weeks.

During a PCR there is a defined duration and heart rate range to monitor, with the goal being run each mile progressively faster by a few seconds and still feel like they could have run faster and further if they had wanted to. Shared here is Lori G's, PCR from Saturday.

A textbook example of a well done PCR. She averaged 9:42, HR well within range, each mile progressively faster. In about four weeks time she will be doing these at her 9:00 min per mile marathon race pace for longer durations at the same heart rate. There are no short cuts, do the work, you earn the benefit come race day.

If you would like to learn more about the Lydiard® Method, please visit our store, Running Niche, and talk with Bob Dyer or Jennifer Henderson, who are both Lydiard® Certified Coaches.