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The PACER is a running test that shows how many laps you can do. It can be fun but it's most of the time down right frustrating. You get more tired, that aching in your side is burning, you have to run faster, all the not fun stuff. Here's how to do the PACER:

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EditSteps

  1. Do the PACER Running Test Step 1.jpg
    1
    Before the PACER, make an exercise routine. be sure to include push ups, sit ups and of course, running laps.
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  2. Go to a Swim Meet Alone Step 2.jpg
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    On the day before the PACER, do those exercises for a longer time. This will make you more prepared for the PACER. Eat a healthy dinner and go to bed earlier.
  3. Train for Rowing Step 6.jpg
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    On the morning of the PACER, eat a well balanced breakfast. Don't eat too little and don't eat too much. If you have time, jog for about 10-15 minutes.
  4. Do the PACER Running Test Step 4.jpg
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    When you're on the starting line, get ready, and GO!
  5. Do the PACER Running Test Step 5.jpg
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    Try to think in your head: "I can do it, I can do it". This will make you more confident that you can make it.
  6. Do the PACER Running Test Step 6.jpg
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    Try to be slow on the first couple of laps then speed up. This will help you get a lot more laps.
  7. Do the PACER Running Test Step 7.jpg
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    Have fun!
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EditTips

  • Remember to breathe. Your body needs oxygen to keep the blood flowing through the heart to other parts of the body, therefore it helps to maintain your stamina during the race.
  • Count the number of steps for each lap, getting into a rhythm and each time building up speed.
  • Make goals for yourself. If you got 25 last time, aim for 30! If you don't make it, that's OK. You've tried your best.

EditWarnings

  • On the morning of the PACER, don't eat donuts or sugary foods. Ever had a banana for breakfast? Or an apple?
  • If you have asthma, be REAL sure to use your inhaler.

Article Info

Categories: Cross Country Running | Marathon Running and Training

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