A time trial is simply a race between you and the clock with the aim of running as fast a time as possible on that given day. It’s your chance to run hard, test yourself, and gauge your fitness. Unlike a race, you won’t be tapered, so it might feel tougher—so you might be wondering, why do it?
Why Do a Time Trial?
Time trials let you test your fitness without the stress of travel or logistics. You can schedule them at the right time in your training block and choose a distance suited to your race, ensuring the effort contributes to your goal.
They provide valuable feedback on your fitness in a low-pressure setting, and if the result isn’t what you hoped, there’s still time to build fitness before race day. Time trials are also great for practicing pacing, fueling, your race outfit, and your warm-up routine.
Running a solo hard effort is tough, but it builds mental resilience. If you can push yourself alone, you’ll feel even stronger on race day with the buzz of the crowd and other runners around you
How Do I Fit a Time Trial into My Schedule?
If you're following a Runna plan, then we will do all the planning for you!
Whether it's in a deload week or during a build phase, you'll have the option to opt in and do a time trial, or simply ignore and follow on with your training plan. We would recommend at least one time trial within your training block to see where your fitness is at.
You might not be fully tapered for your time trial and that is ok! It is important to be able to run fast when you’re tired; this will help you prepare for race day when it starts to feel tough at the end.
Pacing Your Time Trial
The pace of your time trial will depend on the distance you are running - just like your races! If you are running a half marathon time trial, this will be slower than a 5k time trial. We suggest you go out a fraction slower than your goal pace for the distance set and then look to progress the effort if you are feeling strong.
Unlike a race, you won't always taper down for a time trial so your legs won't feel as fresh. If you start a bit slower then you can see how your legs are feeling on that day, build into it and hopefully finish strong! If you are following a Runna plan, we will set your target starting pace.
Choosing the right terrain!
If you’re training for a track race, it makes sense to do your time trial on the track. Likewise, if you’re racing on the road, a road time trial is best. If your goal race is flat and fast, running a time trial on an undulating course is not the best idea.
Take time to find a good route that closely matches the type of race you will be doing because it will be far more accurate and worthwhile.
Race Prep Practice
A time trial is perfect time to do a dress rehearsal ahead of race day. For all distances, your pre-run breakfast, hydration status and outfit choice are key. Don't go in fasted, dehydrated or or under-fuelled, and don't wear something that will cause you to chaffe or give you blisters.
If your time trial will take you longer than 70 minutes then you will also want to practice your fuelling during the time trial. Whether this is gels, sweets or malt loaf, use the time trial to practice your fuelling and check it agrees with you. Read more about mid-run fuelling below.
Importance of a Warm Up
And finally, make sure you warm up properly. Before doing any hard workout it is really important to warm your muscles up properly so that you are ready to run fast. It will feel a lot harder if you run out the door and straight into a hard effort. We will advise the distance of your warm up jog but we would also recommend doing some dynamic stretching before you leave the door!
You can follow along with one of our Coach's warm up routines in the app. The other benefit of doing a proper warm up is to simulate how you will warm up on race day. Keeping things the same as you’re used to will not only help you relax but will give you confidence in your plan as you will be well rehearsed doing it that way.
Closing Thoughts on Time Trials
A time trial gives you the opportunity to go through the racing routine without the stress of getting to a race and will give you relevant feedback to inform your training. It also brings less pressure. If you smash it then great but if you run slower than expected then don’t worry!
You won't appear on any race results and you still have time before race day to bank more training with the benefit of knowing a little bit more about your fitness. You'll also have the extra boost of adrenaline that race day brings! It will build that excitement and momentum for the race at the end of your plan.