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Training Guide: Running for time

Writer's picture: Dylan BellesDylan Belles

Updated: Jan 27

Forget about miles, run for time.


Every runner should give running based on time a try, instead of solely focusing on miles or kilometers. Over the years, I've experimented with both approaches—training exclusively by time and exclusively by miles. These days, I incorporate a mix of both into my training schedule because I've found value in each method.


I tend to do my time-based runs for my easier recovery days and long runs. This approach shifts the focus away from speed and distance, allowing me to gauge my effort and listen to how I feel that day. It gives me the flexibility to take it easy when needed and push harder when I feel strong. To me, this is freeing. I'm not fighting the miles. No matter what pace, I still have to run for 60 90, or 120 minutes.


If you've kept track of my training you will also see that I do a lot of time-based intervals as well, this is a different topic, but just another example of how I regularly use time versus distance as a training tool.


Every runner should include some training that relies purely on feel. You can run your watch in the background and upload it to Strava after you're done, but try to avoid checking your pace every 5 minutes. Don't worry about the miles and please don't run circles in the parking lot for that extra .01.


I say this jokingly of course because you will find me doing the same on days where I run by miles, but you get where I'm getting at. If you're running by time, the watch clicks off when you hit your number. You're just going to have to get over that 5.27 mile run and the mileage at the end of the week not ending in a whole number ;)


But, back to the point.


When we become overly reliant on our watches, we risk losing touch with our internal cues and the ability to regulate our effort and pace effectively. Plus, for those who tend to fall high on the neuroticism scale, obsessiveness often gets in the way of the purposefulness of the run.


And you know what? That's just no good.


A well-trained runner should be capable of maintaining pace and hitting key intensities without constantly checking their watch. Remember the days before GPS watches? Many of us had old Timex watches and it was "stop" and "go." We survived. We're barely hanging on, but we're still here!


While GPS watches have undoubtedly enhanced our running experience in many ways, it's essential not to become too dependent on them.


So, if you would do me a favor and try to plug in some days where you, say, go for a 60-minute run and just cruise. No beeps at the mile mark, no music in the ears, just go for a run.


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