Pacer Support Guide · Part 23 of 33
Training Programme and Session Reviews
An example three-session programme, the rules for every session, how to submit your FIT file — and the criteria your feedback report assesses.
Marcel Lennartz
2 min read
Pacer training consists of a series of sessions that build up the skills described in the training articles step by step. Each session comes with a written plan (pace offsets per segment, route requirements and submission deadline) and is followed by an individual feedback report.
Example training programme#
| Session | Format | Focus | Example |
|---|---|---|---|
| Session 01 | Individual | Steady pacing, smooth transitions between segments, unprogrammed final segment | FM: 16 km (final 2 km unprogrammed); HM: 10 km. Flat route, no large bridges. |
| Session 02 | Individual | Gradual build-up and a negative split over the final 5 km to hit the exact average pace | FM: 11 km, with segment offsets from +30 s to 0 s, then 5 km unprogrammed. |
| Session 03 | Group | Bridge strategy on the race-course bridges, warm-up offsets, team communication and GPS reconciliation | 13 km on a set GPX route that includes the main race-course bridges. |
Rules for every session#
- Confirm in the group chat on which date you will complete the session. If you cannot complete it within the given period, inform the team leader immediately.
- Set auto-lap to 1 km, switch Auto Pause off and never stop your watch – not even at a traffic light or a drinks stop.
- Choose a route without small loops, traffic lights or heavy traffic, unless a route is specified.
- Do not programme the workout into your watch, and do not calculate unprogrammed segments in advance.
Submitting your results#
- Submit your FIT file to the group chat before the deadline. This is an absolute must. GPX files are not accepted: they are rounded, can be 20 seconds or more out, and contain no cadence or power data.
- Add a screenshot of your pace per 1 km lap from Strava, Garmin Connect or a similar app.
- Name your file exactly as follows: [EVENT]_[SESSION]_[TARGET TIME]_[YOUR NAME].fit – for example MARATHON2026_S01_04h30_Jane Smith.fit. Correct naming makes analysis much faster.
Your feedback report#
After each session you receive a personal feedback report. It contains your watch information (model, software version and recording mode), a planned-versus-actual table for every segment, your pace graph, your cadence, an analysis of the final kilometres, and a summary of what went well and what needs improvement. Your session is assessed against these criteria:
| Criterion | Standard |
|---|---|
| Segment accuracy | Each segment within 1 s/km of its target pace |
| Overall average pace | Exactly equal to the target average pace |
| Smoothness | No surges or sudden braking; gradual transitions between segments |
| Cadence | Stable cadence throughout the run |
| Final segment | Correctly calculated and executed as a negative split (see pace corrections) |
| Submission | FIT file and screenshot submitted on time, with the correct file name |
Read your report carefully and ask questions in the group chat. Recurring issues are addressed in follow-up sessions.