Time Trial 101 for Runners
What is a time trial:
A “time trial” is a maximum effort run that is not in a race. For example, instead of running a 5k road race, you would run 5k alone, wherever you want, at race effort. The goal is simple: cover the distance as fast as you can. (Many of us did this during the pandemic, as “virtual races.”)
Time trials are essentially unofficial races, and generally they are run alone. (See note below for exceptions).
Why run a time trial?
Time trials are often used in training as a fitness test. When a runner wants to know how their training is progressing, they will run a time trial. This provides an opportunity to compare the result of their max effort to a previous race or time trial of the same distance.
Some training programs include time trials in the buildup to the goal race as a “check-in” to help the runner get a sense of whether or not they are on track for their goal.
How to run your best time trial:
Time trialling is the most challenging test of pacing ability. To get the maximum effort out of themselves, runners must know how to measure their effort. In other words, know how to gauge how much energy they have left at any point in order to reach the finish on empty, but without burning out too early.
This takes practice.
This requires trial and error.
Most runners don’t even try to learn this skill - they always rely on their GPS watch, heart rate or power meter to tell them how hard to run. While it can help to use a watch at the start of a time trial run (in order to avoid starting too fast or too slow), it is not necessary.
Related Reading:
Listen To Your Body
How to Measure Your Effort: A Performance Skill for Runners
A runner should learn how it FEELS to be running at an appropriate effort level, while taking into account the distance to be run. How is this learned? Through experiencing what it feels like to start too fast and fade at the finish. And it is learned through the experiencing what it feels like to finish knowing you could have gone faster. Trial and error is the teacher.
For example a marathoner knows that the effort should not be very high early on. A marathoner knows that if the effort is very high at the halfway point, that is bad news. On the other hand, a miler or half-miler knows the pace should feel uncomfortably fast almost immediately.
Time trial approach to races:
Sometimes runners will take the time trial approach to a race. This is what they mean when saying “I just needed to run my own race.” Simply put, the runner doesn’t want to employ any strategy in response to what other runners are doing. The runner wants to focus solely on their own effort level.
This approach can obviously help runners win, but it’s important to note that winning does not always require max effort. Time trialing is always max effort.
Time trials with others:
Sometimes training partners will run a time trial together. This works best if the runners are of similar ability and have similar expectations for the outcome. They run together to help push each other to run as fast as possible. Winning is not important in this scenario.
Sometimes runners will ask another runner to set the pace (lead) for a portion or the entire distance to help them run as fast as possible, because following is generally less taxing than running from the front. Click here to see an example of a paced time trial.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.