Tips on training for a timed race

By Henry Howard

I’ve been training for my first timed race, a six-hour event on a 2-mile flat course around a park in East Ridge, Tenn. The Locomotion Endurance race, produced by the Chattanooga Track Club, also offers 12- and 24-hour events.

My “why” for this race was to take on a challenge in a different style of racing and see what would be possible in terms of speed. I’m also curious about the challenge of the repetitive nature of the looped course over a long time period.

That’s a key distinction from traditional distance races and it requires a different approach in the mental and physical training. In a timed ultra, of course, the primary goal is to cover as much distance as possible within a set timeframe. During the race, I’ll need to emphasize consistent, sustainable movement with minimal breaks.

As I write this I am four weeks away from race day. In the course of training, I’ve learned and developed some tips on training for a timed race:

How to prepare for a timed race

In a distance-based ultra, runners should focus on terrain-specific and volume-focused training. Conversely, runners prepping for a time-based race, should focus on more continuous, time-based training runs.

One might think that with a flat course, I would focus less time on hill repeats. However, as the cliché goes, “hills are speedwork in disguise.” I maintained my regular hill work throughout the training. Even though I won’t encounter a single hill, the work from the hill repeats helps improve fitness and endurance.

Today, four weeks out from the ultra, I am doing what will be among my longest runs but it is based on time rather than distance. I will be replicating the course as much as possible. So I will be running the same neighborhood loop, which is just over 2 miles, while practicing my nutrition, hydration and other factors.

For ultras based on distance, it may be more challenging to replicate the race, unless you live nearby the actual course or somewhere with a similar elevation profile.

Tips on mental preparation for a timed event

One aspect of trail ultras I really enjoy is experiencing nature and seeing wildlife, cool views and more. During the timed ultra, I will see the same thing loop after loop. To prepare for this scenario, here are some concepts to pursue in your training:

• Practice mindfulness. Being able to focus on something other than the constant surroundings will pay off.

• Develop mental strategies for pushing through fatigue. I’ll see my DIY-aid station every 18 to 20 minutes or so. It will be important to resist the temptation to needlessly stop as physical and mental fatigue come into play.

• Train in various weather conditions. It will likely be warmer on race day than what I have been used to, a factor in many spring races. Training in various weather conditions can be tricky to achieve but it’s important to do planned runs even when it’s raining, windy or otherwise miserable weather — as long as it’s safe — to prepare for what may come on race day.

• Practice positive self-talk and goal-setting. Be positive, no matter the race.

• Use long training runs to test mental resilience. The long training runs will not only increase fitness and build stamina, they will prepare you for a successful race day.

Conclusion

While the training for a distance vs. a timed ultra is similar there are some specific course considerations, strategy lessons and nutrition elements to consider. If you will be trying out a time-based ultra, keep these in mind:

• Time management is crucial. Unlike distance-based ultras, you're racing against the clock, so pacing and efficiency become paramount. That said don’t place too much emphasis on the clock early in the race, you will have a long time to race and it’s important to finish strong.

• Practice your race strategy during training. This means simulating race conditions, understanding how you'll manage time, nutrition and energy across extended periods. And for races 24 hours and longer, you will also want to practice running on tired legs while fatigued. A good approach for long back-to-back runs would be to do an early morning run after a long run the day before.

• Mental preparation is just as important as physical training. Develop strategies to stay focused and motivated during long, challenging hours.

Interested in a timed race or anther challenge? I have coaching spots available and would be honored to guide you to whatever epic challenge awaits you. Contact me here for a free, no-obligation chat to see if we are a good match.