5km Time Trials

The time trial is a great way for you to track your progress, with most runners breaking their PBs. It replaces our usual Tuesday track session and offers everyone, whatever their pace, a chance to challenge themselves and see how far they’ve come. There are no winners or losers—just prizes for those who finish closest to their predicted time, and for the biggest improvements on previous PBs. If you don’t want to run but want to help, then we could always do with volunteers. Let us know if you want to help or pace someone.

How it works

Start times are staggered based on your predicted run time, aiming for everyone to cross the finish line together at 8pm. Your predicted time should reflect what you can realistically achieve, based on recent training and efforts. 

Date

Specific Tuesdays throughout the year that fit around our training blocks

Before

• Check the sign up list for your race number and collect when you arrive.

• Wear your number clearly on the front. No number = no time. 

• No pacing without a number, as this disrupts our system.

• Line up in order and be ready to go when your time is called.

During

• Stay on the left cycle lane. Overtake like on the track, then tuck back in.

• Run through the finish line—even if your watch hits 5km/10km earlier.

• Be mindful of the pinch point near Jumbo Seafood and keep alert for hazards.

After

• Step off the cycle path and gather on the verge by the shelter.

• Team photo—ideally in Falcons kit!

• Hand back your race number so we can keep using them.

• Join us for food and drinks at Brewerkz

Why the Time Trial Helps Falcons Achieve Fast Times

• You’ve been putting in the work—VO₂ max, threshold, and tempo sessions have built a strong foundation.

• The training block has been leading to this; you’re likely more ready than you think.

• The chase format gives you that extra nudge to dig deep.

• You’ve set a target and made yourself accountable. That takes courage!

• The goal is personal: for some, it's a PB; for others, it’s running the full distance without walking. Both are equally impressive.

• The course is flat, straight, and fast.

• Cooler evening temps and a light ECP breeze make conditions ideal.

Hints and Tips

• Know your target pace and set your watch to 1km auto-laps for quick feedback.

• Hydrate well throughout the day—check that your urine is light in colour.

• Stay calm and confident. Trust your training.

• Race shoes on—this is a chance to put them to good use.

• A light splash of water on yourself before starting can help with cooling.

• Warm up properly with a 10–15 min jog, gradually building to Zone 3.

• Stick to what you know works: PR lotion, caffeine, isotonic drink—whatever your routine, do it.

Participant Waiver and Release of Liability

By signing up, registering for and participating in this Falcons running event, I acknowledge and agree to the following:

Falcons and those acting on our behalf accept no liability for any loss, damages, or expenses of any kind, including, without limitation, loss of or damage to property, or claims by third parties howsoever arising in connection with your participation.

This exclusion of liability shall not apply to damages arising from death, personal injury, or damage to property, caused by the negligence of Falcons or any of its volunteers, or to any other liability we cannot exclude by law. Falcons welcome people of all abilities, however, by agreeing to these rules, you accept that you do so entirely at your own risk and that it is your responsibility to ensure that you, or those you are responsible for, are fit and able to take part in running events.

Please ensure, where appropriate, that you take medical advice before participating in any running event. 

By signing up, I confirm that I have read, understood, and agree to the terms of this Liability Disclaimer/Waiver.