#299 – How to pace your 2km Time Trial

Mastering Your 2K Time Trial Pacing: A Comprehensive Guide

Are you an aspiring athlete looking to enhance your performance in the dreaded 2K time trial? Pacing plays a pivotal role in achieving success in this challenging test of endurance and speed. In this comprehensive guide, we’ll delve into the intricacies of pacing, introduce a valuable tool, and provide practical tips to help you conquer your 2K time trial goals.

Highlights from the episode:

  • Running calculator
  • Training paces by intensity
  • Focus on the process instead of the outcome

Understanding the Importance of Pacing

To kick things off, let’s discuss why pacing is crucial in a 2K time trial. Whether you’re gearing up for an AFL draft combine or simply aiming to improve your personal record, pacing can make or break your performance. It’s not just about sheer fitness; it’s about aligning your speed with your physiological capacity. Many athletes struggle with pacing, and that’s where our guide comes in handy.

The Running Calculator Advantage

Enter the running calculator, a free website URL that could be your secret weapon in 2K time trial preparation. Recommended by experts like James Russell, this tool allows you to analyze past data, set target times, and create tailored training plans. It’s especially beneficial for athletes who may have misjudged their pacing in previous trials. By leveraging this resource, you can fine-tune your training sessions for optimal results.

Tailoring Training Plans for Success

Whether you’re gearing up for an AFL combine or aiming for a personal best, a well-rounded training plan is essential. The running calculator helps structure varied training paces, including easy runs, threshold runs, and high-intensity sessions. Avoid common pitfalls like turning easy runs into threshold runs, ensuring that each session contributes to your overall progress.

Power Tip: Focus on the Process

In our journey to master 2K time trial pacing, let’s not forget a crucial power tip: focus on the process, not just the outcome. Rather than fixating on your 2K time trial goal in isolation, concentrate on maximizing your effort in each training session. Consistent high standards, relentless commitment to running technique, and adopting an elite lifestyle are key components of this approach.

Integrating Recovery for Optimal Performance

Pacing isn’t just about pushing your limits; it’s also about recovery. To excel in your 2K time trial, you need to integrate recovery sessions into your routine. From massages and ice baths to saunas and mobility exercises, these practices ensure that your body copes with the training loads effectively. Quality sleep, proper nutrition, and mindful recovery contribute significantly to your overall success.

The Road Ahead: Consistency is Key

As you embark on your journey to master 2K time trial pacing, remember that consistency is key. Focus on the process, adhere to your training plan, and make recovery an integral part of your routine. Over time, these habits will culminate in improved performance and success in your 2K time trials.


In conclusion, mastering 2K time trial pacing is a multifaceted process that requires strategic planning, the right tools, and a commitment to the journey. Whether you’re an aspiring AFL athlete or a recreational runner, the principles discussed in this guide can elevate your performance to new heights.

Listen: iTunes | Spotify

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