Training by Miles vs. Time: Which is Right for You?

One of the biggest decisions in training is whether to log your runs by miles or by time. I’ve used both methods in my own training and coaching, and the truth is, neither is perfect on its own. It all depends on your goals, your schedule, and what works best for your body. Let’s break down the pros and cons of each so you can make the most out of your training.

Training by Miles

Why It Works:

1. It’s Easy to Track Progress. If you’re training for a race, knowing how many miles you’re running each week helps you build confidence and endurance.

2. Race-Specific Preparation. Races are measured in miles (or kilometers), so training this way ensures you’re covering the right distances to be ready for race day.

3. Pacing Practice. When you run a set distance, you can fine-tune your pacing strategies, especially for longer races like half marathons and marathons.

The Downsides:

1. Effort Can Vary. Running six miles on a flat road feels very different from six miles on a hilly trail. Distance alone doesn’t always tell the full story of effort.

2. Risk of Overtraining. On tired days, pushing to hit a mileage target can lead to overuse injuries and burnout.

3. Not Always Time-Efficient. Some days, you only have 45 minutes to run, and trying to squeeze in a set mileage can add unnecessary stress.

Training by Time

Why It Works:

1. Focuses on Effort. Running for a set amount of time allows you to listen to your body instead of worrying about pace or distance.

2. Better Recovery. If your legs are fatigued, a 45-minute run will be easier to manage than forcing out a specific number of miles.

3. More Flexible. If life is busy, it’s easier to schedule a 60-minute run into your day than to stress over whether you can fit in an 8-miler.

The Downsides:

1. Less Race-Specific. Since races are measured by distance, you need to make sure you’re still covering the necessary ground in training.

2. Pacing Can Be Tricky. If two runners go out for a 60-minute run at different speeds, they’ll cover different distances, which may or may not align with their goals.

3. Feels Different Mentally. If you’re used to thinking in miles, switching to time can feel a little weird at first.

How to Use Both in Your Training Plan

Personally, I prefer miles based training when I am focused on road or track races. And as I shift to trail races I tend to prefer time based training. You don’t have to rely on just one method. With that said, I will mix them together when I feel like I need it. Here’s how you can make it work:

• Recovery Runs: Train by time so you can focus on effort rather than pace.

• Long Runs, Steady Runs, Race Pace: Train by miles to ensure you’re covering the right distance for your goal race.

• Hill & Trail Runs: Since terrain affects pace, running by time keeps effort consistent.

• Workouts & Intervals: You can structure these either way—by running hard for a set time or hitting specific mileage repeats.

The Bottom Line

There’s no magic answer when it comes to training by miles or time. The best approach depends on your goals, schedule, and experience level. I’ve seen both methods work, and I’ve used them myself in different ways depending on what I was training for. The key is to stay adaptable and not get locked into one way of thinking.

Live What You Love,
Coach Dusty