The Training Shift That Will Make You a Better Runner
For as long as runners have laced up their shoes, the question has lingered: should you train by time or distance?
Most runners instinctively track their training in kilometres—5K here, 10K there—believing that distance is the best measure of progress. It makes sense on the surface. Racing is distance-based, so shouldn’t training be the same?
Here’s the thing: your body doesn’t know kilometres.
It doesn’t recognise a “5K run” or a “long 15K Sunday.” All it knows is effort, duration, and fatigue. And when you focus too much on hitting a specific distance, you risk overtraining, inconsistency, and even injury.
Elite coaches and experienced runners alike are making the shift to time-based training, and for good reason. It’s not just a minor adjustment—it’s a game-changer.
Why Distance-Based Training is Holding You Back
Imagine two runners, both doing a 10K workout.
Runner A finishes in 60 minutes at a steady, moderate pace.
Runner B pushes harder and finishes in 45 minutes, fatigued and drained.
Both runners covered the same distance, but their bodies experienced completely different workloads. One built endurance; the other accumulated high-intensity fatigue that could impact future training.
This is the flaw of distance-based training. It doesn’t account for effort, recovery, or physiological response. You might feel fresh one day and sluggish the next, but distance-based training forces you to hit an arbitrary number rather than listening to your body’s real needs.
Why Time-Based Training is the Smarter Approach
Switching to time-based workouts eliminates the guesswork. Instead of obsessing over kilometres, you train your body to sustain effort for a set duration—allowing for better adaptation, smarter load management, and fewer injuries.
Here’s why it works:
✅ Consistent Training Load – Every session is based on effort and duration, not just hitting an arbitrary distance. This keeps fatigue manageable and helps avoid burnout.
✅ Easier to Plan & Stick To – A 45-minute run means a 45-minute run. You’re not stuck guessing how long a distance-based workout will take.
✅ Reduces Injury Risk – Training by time prevents the temptation to “push the pace” just to finish a set distance faster, which often leads to poor recovery, tight muscles, and overuse injuries.
✅ Works With Your Fitness Level – A 30-minute run is adaptable to any runner. Whether you cover 3K or 6K, it meets you where you’re at without unnecessary stress.
How to Structure Time-Based Training
Making the shift is simple. Instead of prescribing distances, base your runs on time and intensity:
Monday: 30 minutes at a moderate intensity
Thursday: 45 minutes at a high intensity
Saturday: 1 hour 15 minutes at a low intensity
This approach helps you focus on effort and adaptation, making sure your body is progressing without unnecessary fatigue.
When Does Distance-Based Training Still Have a Place?
While time-based training is superior in most cases, distance-based workouts do have their moments:
🏁 Race-Specific Workouts: If you’re training for a 5K or 10K race and need to hit a goal pace, occasional distance-based sessions can fine-tune race readiness.
💨 Speed Intervals & Track Work: Some workouts—like 400m repeats—are structured around pacing rather than time. These are best done by distance.
📊 For Runners Who Love the Data: Some people simply enjoy logging their kilometres. If it keeps you motivated, there’s no harm in keeping some distance-based tracking in your routine.
The Bottom Line: Time Wins
If you’re serious about getting stronger, running smarter, and staying injury-free, time-based training is the way forward. It’s how the best runners structure their workouts, and it’s how you’ll build sustainable progress without running yourself into the ground.
So, what’s next? Try swapping out your next distance-based session for a time-based one and feel the difference for yourself.
Welcome to the smarter way to train. Welcome to running with intention.
Need help structuring your training? I work with runners at all levels to create tailored programs that build fitness, improve efficiency, and reduce injury risk. If you’re ready to train smarter, let’s chat.
Yours in running and performance,
Daniel Lucchini