Time Well Spent: Rethinking the Long Run

In marathon training, there’s a longstanding debate: should you train by time on your feet, or stick with distance-based goals? The answer isn’t one-size-fits-all. Both approaches offer distinct benefits, and the best choice often comes down to your experience, goals, and training philosophy.

Understanding the Two Approaches

Time-Based Training:

This method focuses on the duration of your runs — 30, 60, 90 minutes — rather than the number of miles. It emphasizes effort and how your body feels on any given day, allowing for greater adaptability.

Benefits:

• Encourages pace flexibility and avoids overexertion.
  
• Reduces injury risk by de-emphasizing mileage targets.
  
• Helps develop aerobic fitness and supports VO₂ Max improvements.
  
• Ideal for recovery runs or early base-building phases.
  

Distance-Based Training:

This traditional method structures runs around mileage goals—5 miles, 10 miles, 20 miles—and is often tied directly to preparing for race-day distance and pacing.

Benefits:

• Offers clear, trackable progress toward marathon distance.
  
• Supports race-specific pacing practice.
  
• Builds mental and physical endurance in a measurable way.
  
• Often motivating for runners who like quantifiable benchmarks.
  

Why Time-Based Training Works

Time-based training can be especially helpful for new runners, those returning from injury, or anyone navigating a busy schedule. By focusing on “minutes on your feet,” rather than how far you get, this method helps prioritize consistency and reduce stress. It also encourages runners to listen to their bodies. A 60-minute run might cover 4 miles on a tough day or 7 miles on a great day—and that’s okay. The physiological benefits are still there, especially when building aerobic capacity. As coach Andrew Simmons points out in his “Minutes or Miles?” article, time-based runs promote better recovery, reduce burnout, and teach runners to manage effort instead of obsessing over pace.

Especially Important for 14+ Minute Milers

For athletes running at or above a 14:00 minute per mile pace, time-based training is not just beneficial — it’s essential. These runners often face disproportionately long workouts when following mileage-based plans. For example, a 10-mile long run could take over 2 hours and 30 minutes, significantly increasing physical stress and recovery time.

By using time-based training, these athletes can build the same endurance adaptations while avoiding excessive strain. Capping long runs at 2.5–3 hours, regardless of distance covered, helps prevent overuse injuries and maintains training quality throughout the week.

Training by time ensures that all runners are not penalized with extended effort demands — everyone trains for effort and duration, not just miles, which helps level the playing field and supports safe, sustainable progress.

The Value of Distance Training

That said, distance still matters — especially for runners chasing personal records or preparing for race-specific challenges. Knowing how your body responds to a 20-mile long run, or learning to lock into goal marathon pace over 8 miles, can build the physical and mental toughness needed for race day.

Distance-based workouts are particularly useful later in a training cycle when you're simulating race conditions, testing nutrition, and dialing in pacing strategies.

Blending the Best of Both Worlds

Many successful training plans now combine both methods. For example:

Use time-based runs for recovery and aerobic development.

Use distance-based runs for long runs and pace-specific workouts.

Cap long runs around 3 hours, regardless of distance, to minimize injury risk and recovery time.

Which One is Right for You?

Ultimately, the most effective plan is the one that keeps you healthy, motivated, and consistent.

Final Word: Train Smarter, Not Just Longer

Whether you're building up to your first marathon or chasing a PR, don't get stuck in the miles-versus-minutes trap. Ask: What’s the goal of this run? Sometimes it’s about covering distance. Other times, it’s about time on your feet, building efficiency, or simply getting it done.

The best marathon training programs are those that balance structure with flexibility — just like a smart runner.