Time trials can be run in two ways - either as a flat out run or as a run aimed at a specific time. Faster time trials over a short distance will result in oxygen debt or an anaerobic workout. Purpose of this kind of workout is to improve the runner's oxygen debt tolerance. Conversely, targeted time trials over long distances are aimed to improve the runner's aerobic capacity by improving his or her oxygen uptake. A time trial is used to gauge an athlete's fitness and to give an indication of how effective his or her training has been up to that point. They can be confidence boosters when run successfully, or an indication to an athlete of how much work needs to be done to get in shape if unsuccessful.

Flat-out time trials are normally run at a distance shorter than that of the athlete's main racing distance. These may serve well for an athlete who cannot find quality races when he or she needs one, or as a good warm-up for an up and coming big race. The time trial should be run at least a week and a half before the big race. Therefore, allowing plenty of recovery before the main race, and giving time for the athlete to improve should the run be a disappointment. The target time should be within the athlete's capability but not too easy. The result of the time trial should be used to indicate the whereabouts of the athlete in his or her training. For example, if an athlete struggles to keep up with the pace early on in the time trial, this indicates to the runner to concentrate on speed. If an athlete has no problem with the pace early on in the trial but dies towards the end, this indicates a lack of strength.

Time trial distances are as follows:

For the 800 metre runner
600 or 1000 metres

For the 1500 metre runner
1000 or 1200 metres

For the 5000 metre runner
3000 or 4000 metres

For the 10,000 metre runner
5000 or 7000 metres