Some runners swear by tracking miles. Others feel more free when running by time. But the truth? Both methods have a place in your training, and understanding when to use each can make a huge difference in how you progress, how you feel, and how much you enjoy the process.
When you’re training for a race, distance-based runs are key. They build familiarity with covering specific miles, help you gauge pacing, and give you confidence that, yes, your legs can carry you across that finish line. There’s no substitute for knowing what 10 miles feels like when you’re training for a half marathon.
But not every run needs to be about hitting a number. Time-based runs take the pressure off mileage and put the focus on effort. They’re especially helpful on days when pace shouldn’t matter—like short easy runs or training in tough conditions (heat, wind, hills). A 45-minute run meets you where you are, whether that means four miles or six, and helps you stay in tune with your body rather than fixating on splits.
One of the biggest benefits of time-based runs is their ability to make training feel more sustainable. Let’s be real—some days, the thought of running eight miles feels exhausting before you even start. But running for an hour? That feels different. Your mind shifts from how far do I have left? to how much effort should I put in? That shift can be the difference between dreading a run and actually enjoying it.
On the flip side, distance-based runs keep you accountable. They help you measure progress, push past mental barriers, and dial in race pacing. Long runs, for example, are a staple in endurance training because they teach your body and mind to handle sustained effort. And workouts like tempo runs or intervals? Those often work best when structured around distance.
So, how do you balance both? Think of it like this: Use time-based runs when effort and consistency matter most. Use distance-based runs when precision and race preparation take priority. Mixing both keeps training fresh, reduces burnout, and makes you a more well-rounded runner.
If your running routine feels stale, if you’re struggling with motivation, or if you just want to train smarter—not harder—I’d love to help. As a running coach, I work with athletes to build training plans that fit their goals, lifestyle, and mindset. Let’s take the guesswork out of your training and find an approach that actually works for you. Reach out and let’s get started.