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.

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.

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 underfuelled, 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.

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.