Completing Time Trial Runs Correctly
On your training calendar you will occasionally see scheduled time trial runs. These should be treated just like race simulations with target pace set at your current level of fitness. These runs are very important and should be taken seriously. The purpose of the runs is to gauge your speed endurance level and assess the improvements from the training weeks leading into the time trial. The workout data above shows a successful 10K time trial completed at a consistent pace and effort level as reflected by heart rate.
Keep these instructions in mind when preparing for and executing time trial runs:
Pay particular attention to eating quality food in the days leading up to the time trial.
Eat a light meal around 90 minutes before the run. If you run in the morning, this would be a small bowl of oatmeal or toast.
Warm up properly with at least 5 minutes of easy jogging, a few short bursts at race pace, dynamic stretches and skips. Use the warm up time to get prepared mentally for the challenge ahead. Don’t start the time trial until your body temperature is elevated and you feel a noticeable spring in your stride. Ideally, you’ll feel some light nerves at the start just like you would on race day. This is a signal that you are in the right frame of mind.
Choose a flat course, ideally on a bike trail without many road crossings. An out-and-back course is better than a loop.
Run fast and to feel. Don’t run the first mile too far below target pace if you don’t genuinely believe you can hold the pace for the full time trial. If you are feeling good, you should feel free to run hard as long as you are under control and not setting yourself up for failure in the second half of the run.
If you have experience monitoring heart rate and know how to use that metric effectively, check it periodically as a gauge of your effort level. For example, an individual might know that a fast 10K effort for them occurs at about 170bpm. If that person’s heart rate at mile 2 is only 150bpm, there’s almost certainly room to pick up the pace.
Embrace the pain. A solo time trial is mentally taxing and it takes determination to keep pushing hard. Rise to the challenge and take comfort in knowing that you are making race day that much easier. A good time trial establishes your baseline fitness level to plan future training around, so give it your all.
Cool down after you stop your watch at the finish. Walk a few minutes to catch your breath before at least 5 minutes of easy jogging. Upload your workout and marvel at your performance.