A common concept when training in any type of speed sport is lap times, split times and total times. These concepts are not only relegated to the field of running; they are equally important in swimming, cycling, car driving, horse racing, and any other sport in which the competitor covers a measured distance.

It can sometimes be confusing to differentiate the three, so here are some basic definitions so you know what someone is referring to during conversation.

• total time: The total time in front of things is quite easy to define. It simply tells you how long it took you to get from point A to point B. In a race, it will be the time it took you to get to the finish line. However, it can get a bit more complicated when you break down your total time into net time, movement time, and weapon time.
  1. net time: Net time refers to the time it takes to run a race from the moment you cross the start line to the moment you cross the finish line. It is usually measured by an electronic chip or tag worn in the shoe, ankle, or bib number.
  2. moving time: Movement time refers to how long you were actually in movement during a run or race. It could be as simple as stopping the clock at a crosswalk or if you stop to relieve yourself, or it could be deducted during a run while weighing yourself at an aid station. Very few races will track movement time to use as a way to determine winners.
  3. gun time: Shot time refers to the time it takes to cross the finish line starting with the sound of the shot, no matter where on the field you started your run and no matter how long it takes you to get to the start line.
• split time: Your split time is your total time at any point in your race. For example, in a 4-mile race you could have split times of 7:00, 14:00, 21:00, and 28:00 minutes in each mile if you were running at an even 7:00 minute pace. Your split time would be your total time at each specified waypoint if your race or race ended right there.
• lap time: Your lap time is the time it takes to run between splits. In the example above, each of your mile laps would have been 7:00 minutes. Lap time is the time it takes you to go from one leg to the next. The clock starts over for the next lap.

Laps and splits will not always be the same distance. For example, in a triathlon you would have separate split and lap times for the swim, bike, and run.

In general, though, you’ll most often see mile or kilometer splits, unless there’s an easier lap to define. On a track, you might have a 400 meter split, and in a pool you might have a 50 meter split.

During marathons, you can have splits every 5 kilometers, and during an ultramarathon, your splits can be at specific aid stations along the course with no standardized distance between each.

Tracking and analyzing your lap and split times can help you improve your training and pace yourself during a race, so I recommend tracking them during your interval sessions or when going over your race strategy for or after of a race.