TIME VS DISTANCE TRAINING
By Coach Sarah Ter Har
By Coach Sarah Ter Har
One of the most common questions ultra runners face is:
“What’s the best way to train for an ultramarathon—by time or distance?”
The truth is, there’s no universal answer! Both methods have their strengths and weaknesses, and the best approach depends on your experience, goals, and personal preferences. This guide breaks it all down for you.
TRAINING BY DISTANCE
What It Is:
Distance-based training means planning your runs by mileage (e.g., “Today’s run is 15 miles”).
ADVANTAGES:
- Clear Progression: Distance is easy to measure and track, helping you see tangible progress.
- Race-Specific Preparation: Helps you feel prepared for race day by running distances similar to your goal event.
- Structured Long Runs: Especially helpful for ensuring you’re ready for race-specific challenges, like covering 20+ miles during training.
- Time-Intensive: Beginners may spend significantly more time completing mileage goals, which can lead to fatigue or burnout.
- Risk of Overtraining: Sticking to a mileage plan regardless of fatigue or terrain can increase the risk of injury.
TRAINING BY TIME
What It Is:
Time-based training focuses on how long you run (e.g., “Today’s run is 3 hours”), regardless of distance.
ADVANTAGES:
- Flexible and Adaptable: A set time is manageable for all runners, whether they cover 8 miles or 12 miles in that period.
- Effort-Based Training: Time-based runs naturally adjust to trail conditions, elevation, and terrain.
- Prevents Overtraining: Spending time on your feet builds endurance without the pressure to hit a specific distance.
- Distance Uncertainty: Some runners may feel unprepared if they don’t cover specific mileage benchmarks during training.
- Mental Hurdles: Focusing on time can feel less tangible than tracking miles for runners who find motivation in hitting numbers.
CHOOSING THE BEST APPROACH FOR YOU
FOR BEGINNERS:
Time-based training is often the better choice. It’s less intimidating, helps prevent overtraining, and focuses on endurance rather than speed or mileage.
FOR EXPERIENCED RUNNERS:
Distance-based training can be ideal for setting race-specific goals and building confidence in covering the required mileage.
THE HYBRID APPROACH:
Many ultra runners combine both methods for a balanced plan:
- Use time-based training for weekday runs, focusing on effort and consistency.
- Use distance-based long runs to simulate race day and build specific mileage confidence.
COMMON QUESTIONS
- “How do I know what’s best for me?”Consider your experience and goals. If you’re new to ultras or pressed for time, start with time-based training.
- “What about terrain and effort?”Time-based training adjusts naturally to tougher terrain and slower paces. Distance-based training may not account for these variables, leading to longer sessions than planned.
- “Can I mix both methods?”Absolutely! A hybrid plan can give you the best of both worlds.
- “How do I monitor progress?”Regardless of the method, track your weekly total training load (time or miles) to ensure gradual progression.
KEY TAKEAWAYS
- Both methods can be effective, but the best approach depends on your needs and goals.
- Time-based training is great for flexibility and building endurance without overtraining.
- Distance-based training can prepare you mentally and physically for race-specific demands.
- Consistency and recovery are more important than the specific method you choose.