How to train for timed running races

By Henry Howard

When most runners think about race preparation, they focus on covering a specific distance as quickly as possible. But what happens when the challenge shifts from “How fast can you run a 5K, a half marathon, 26.2 miles or another distance?" to “How far can you run in a certain number of hours?"

This has been on my mind as I prepare for my first timed race, the three-hour event at the Damascus Festival of Miles in early October. (The race director is Melissa Londry, who I featured here in my series of RDs.)

I had initially targeted the six-hour race at the Locomotion Endurance Event this past April as my first timed event. However I pivoted to the Canyons 50K and will run Locomotion next year instead.

In any case, the fundamental change in format requires a complete rethinking of the training approach for timed running races, both physically and mentally.

Understanding the timed race challenge

In a traditional distance race, you know exactly how far you need to go. Your pacing strategy is built around covering that predetermined distance efficiently. In a timed race, particularly one on a track or short repetitive 1-mile loop, the challenge becomes maximizing distance within a fixed timeframe while managing the unique psychological demands of repetitive terrain.

In my case, for the three-hour timed event, my primary goal shifts from speed to sustainable pace management and mental resilience. I am not just training my body to run fast; I’m training it to maintain consistent effort over an extended period while my mind processes the repetitive nature of the course.

When I was training for the six-hour race, my coach prescribed long training runs over a 2-mile loop (emulating that race’s distance per loop). The tedious nature of those runs helped build mental resilience.

Physical training adaptations

The training foundation should emphasize aerobic capacity and muscular endurance over pure speed. Long, steady-state runs become your bread and butter, but with a twist: practice running at your target race pace for extended periods. Figure out what your goal distance is and then spend significant training time at that corresponding pace. For example, if your goal was to cover 60 miles in a 12-hour race, your training should include lots of time running for 12 minute miles.

Tempo runs take on new importance in timed race training. Rather than traditional 20 to 30 minute tempo efforts, extend these to 60 to 90 minutes at slightly below your target race pace. This teaches your body to process lactate efficiently over longer periods and builds the specific endurance needed for sustained effort.

Interval training should focus on longer repetitions that mirror the demands of your event. Instead of short, sharp 400m repeats, try mile repeats at your target pace with short recoveries. This combination builds speed endurance while practicing the exact rhythm you'll need on race day.

Don't neglect core work and lower leg exercises. The repetitive nature of loop courses can create muscle imbalances and fatigue patterns that differ from point-to-point races. Include exercises that target stability and endurance rather than maximum strength.

Mental training for loop courses

The psychological challenge of timed races, especially on repetitive courses, cannot be overstated. Passing the same landmarks dozens of times can create mental fatigue that's entirely different from the progressive journey of a traditional race.

Develop strong mental anchoring techniques. Since you'll see the same course features repeatedly, assign positive associations to specific landmarks. Use these as opportunities for form checks, nutrition timing or motivational mantras.

Boredom management becomes a crucial skill. Practice running the same routes repeatedly during training to build tolerance for monotony. Experiment with different mental strategies: counting, visualization, problem-solving, or even mathematical calculations to keep your mind engaged.

Scaling up for ultra events

Training for six-, 12-, or 24-hour timed races requires exponential increases in both physical and mental preparation. These events become less about running fitness and more about endurance sports science.

For ultra timed events, your training volume needs to increase substantially, but intensity becomes less important. Back-to-back long runs simulate the cumulative fatigue you'll experience in longer races. Practice running on tired legs. This is when your body learns its most valuable lessons about efficiency and mental toughness.

Nutrition and hydration strategies become paramount in longer events. Use training runs to practice eating and drinking on schedule, not just when you feel like it. Your stomach needs training just like your legs do.

Heat and cold management also become more important as races extend beyond six hours. You'll likely encounter various weather conditions during longer events, so train in different temperatures and practice gear changes.

Race day strategy

Unlike distance races where you can adjust your effort based on how you feel at specific mile markers, timed races require consistent effort management. Develop a pacing plan based on effort rather than strict pace targets, as factors like accumulated fatigue and weather changes will affect your speed throughout the event.

The beauty of timed races lies in their flexibility – you can adjust your goals in real-time based on how you're feeling. This requires a different kind of mental preparation, one that embraces adaptation rather than rigid adherence to predetermined splits.

Whether you're tackling your first three-hour loop race or preparing for a timed challenge at or exceeding 24 hours, remember that these events reward consistency, mental toughness and strategic thinking over pure speed. Train accordingly, and you'll discover a new dimension to your running that's both challenging and deeply rewarding.

Editor’s note: If you are interested in exploring a coaching relationship, I offer a no-obligation call to see if we are a good fit. If you would like to set up a call to explore this, check out my coaching page where you can contact me.