For a number of years, the late Noel Carroll contributed regular and popular Training Tips to Irish Runner Magazine.
Noel’s Running Wisdom Columns are as relevant today as they were back in the 1990s- and are well worth sharing.
Testing Time Trials by Noel Carroll
The Time Trial is an important event in the routine of a serious runner. It is mainly used to test progress and to establish a positive frame of mind- a confidence booster.
The time trial is a sort of mini-race, simulating as closely as possible race conditions. You approach the time trial with your best shoes, your best gear and the best surface you can find to run on. A time trial is serious stuff. You have to approach it seriously or not at all.
What are the best time trial distances for runners? I always recommend an under-distance run. If you are an 800 metre runner, it should be 600m, if you race 1500m, it should be 1,000 or 1,200m, and if you are going for 5000m, your time trial should be 3000m or 4000m.
By running under-distance you will generate the fast tempo needed to approach your racing distance. If your time trial distance is too fast you will be under your race pace and you will then find the actual race “too fast”.
I am of the belief that you can sustain a faster pace further under race conditions if you are conditioned to that fast pace in training or time trials. In other words, it is better to run a time trial for 3 laps in under 3 minutes than 5 laps in over 5 minutes if your target is a sub 4 minute mile. It is better to approach your race from a familiarity with faster rather than with slower running.
It stands to reason that you will run better if the race ‘feels’ slow- rather than if the race ‘feels’ fast. Of course, you have to be fit enough to get the full distance- that goes without saying- and your training should be geared towards holding the pace.
However, if you are planning a time trial you must see it as a test of speed. You must see it as a fast run. Otherwise, it is not a true test.
Time trials are worth doing about a week or ten days before a serious race. They help to sharpen the mind as well as the body. They help you to think fast pace because that is what running and racing is all about.