Should You Train by Time or Distance? A Comprehensive Guide for Runners

When it comes to long run planning, one question sparks passionate debate among runners and coaches alike: Should you train by time or distance?

One of the athletes I’ve recently onboarded mentioned they found time-based long runs hard to get their head around — they were used to chasing distance. This sparked a great conversation and reminded me how common this mindset is. It’s something I’ve explored in my own training and coaching.

The truth? There’s no one right way — but how we frame it can change everything.

The Traditional Approach: Training by Distance

For decades, long runs have been measured in miles or kilometers. We often hear terms like 10K, 20-miler, or 30K long slow distance. It’s measurable. It’s tangible. It feels like a badge of honor.

But here’s the catch: not all miles are created equal. A hilly 15K trail run at effort could take longer and create more physiological stress than a flat 20K road cruise.

What Distance Gives Us

• Familiar structure

• Milestone-based motivation

• Compatibility with race distances

  
  

But what it lacks is context. Your body doesn’t care how far you went — it cares how much load it endured.

⏱️ The Time-Based Approach: Coaching With Purpose

Training by time flips the script. It focuses on the duration of effort, not arbitrary distance. A 90-minute run is 90 minutes of aerobic development, regardless of terrain, pace, or wind speed.

Benefits of Time-Based Training

• More adaptable sessions

• Easier recovery monitoring

• Lower injury risk for newer runners

• Better alignment with perceived effort

  
  

For ultrarunners, this approach is especially powerful. In events where terrain, weather, and elevation matter, staying in motion over time is far more valuable than hitting a certain kilometer marker in training.

Time-based runs simplify planning. You won't have to guess how long that 20-miler might take on hills or trails. You can block off time, focus on your effort, and accomplish your goals without the pressure of chasing numbers or feeling “behind.”

But What About Big Distance Ultras?

This is where many runners get stuck — especially if you’re training for a 50-miler or longer. If you're "only" doing 4–5 hour long runs, that might not even touch 20 miles, depending on terrain. Compared to marathon training, where 20 miles is standard, it can feel like you’re not doing enough.

But here’s the reality: ultra training isn’t about replicating race distance. It's about building the ability to manage time on your feet, effort, fueling, and fatigue over consecutive sessions, not one single mega-run.

There’s a point of diminishing returns. Going beyond 5–6 hours in training can take more than it gives, especially if it affects recovery or your ability to train consistently the next week. In other words, 4–5 hours might be plenty, particularly when combined with smart back-to-backs, strength work, and recovery.

🧠 Why Athletes Struggle With Time-Based Runs

It’s not physical — it’s psychological.

Common Psychological Barriers

• Distance feels “complete” (“I did 20 miles!”).

• Time feels vague (“What if I could’ve gone further?”).

• There’s ego tied to round numbers.

  
  

The paradox? Time-based training often leads to more consistent outcomes, less overreaching, and a better feel for pacing — especially in trail, mountain, and ultra settings.

I observed this with a friend who felt deflated after cutting her long run short. She hadn’t reached the planned distance. But when I checked the time, she’d been out for almost five hours. That’s a huge effort! Just because she didn’t hit a round number doesn’t mean it wasn’t a success. This is exactly why time-based running deserves more attention — we may do the work yet not give ourselves the credit we deserve.

What I’ve Learned as an Athlete

Through my experience as an athlete, I’ve found the following:

• Time-based long runs lead to fresher recoveries.

• I’ve learned to listen to effort cues, rather than just split times.

• It creates space for flexibility — even in brutal conditions, the run still holds value.

  
  

For some athletes, we may need to meet in the middle. For example: “Run for 2 hours, aiming for approximately 16–18K, depending on terrain. Focus on effort and fueling.”

This hybrid approach promotes both structure and self-awareness.

Key Considerations When Choosing Time or Distance

Ask yourself the following questions:

• What is the purpose of this session?

• Am I prioritizing adaptation or achievement?

• What type of event am I training for — and what does that demand?

  
  

👉 For flat road races: distance may matter more.

👉 For trail ultras, adventure races, or variable terrain: time is king.

Final Thought: Training Is a Relationship, Not a Syllabus

If there’s one takeaway, it’s this: you’re not falling behind if your training flexes with reality.

Time and distance are both valid tools, but they must serve your goals, recovery, and life. The best run is the one that supports your bigger picture.

Want Coaching That Matches Your Goals and Life?

I work with endurance runners, ultramarathon athletes, and trail lovers who seek personalized, holistic training support — across performance, mindset, and recovery.

Apps like Runna can be a great starting point. However, they often overlook the human side: the space to ask questions, tweak the plan when life gets messy, or explore the mindset behind any doubts you may encounter.

If you crave real conversations, smart flexibility, and support that sees the full picture — I’ve got space for you.

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