Time or Distance: What Should You Focus on When Running?

The development of a training program for a runner needs to start by setting goals. Each runner has different goals that they want to achieve and these goals are going to influence what training strategies are used and what intensities are used during training sessions. It is important, however, to keep in mind that regardless of your goals that there are a few basic training options that are common to most training program. These common components include distant training and pace training.

Distance Training vs. Time Training

One question that a lot of new runners have is "should I focus on time or distance when training for the sport of runner?" The answer to this question is that you need to focus on both, however, you don't have to focus on both at the same time. Generally you will want to set aside specific runs that will focus on improving your distance and specific runs that will focus on improving your time. Then as you approach your race day you will combine your distance and pace training sessions into a single workout.

Training for Distance

Distance training is something that a lot of runners do not like to do. However, it is important for all types of runners to work on their distance endurance. The distances that you run during your distance training sessions need to be practical for the type of running that you do. For example, a sprinter doesn't want to run more than a couple of miles during their distance training, while a marathon runner will need to run 20 + miles during their distance runs.

It is important to keep in mind that you need to gradually build distance, as opposed to jumping up in large distant increments. Generally an increase of 10 to 20 percent a week is safe for most runners. This means that if you current can run five miles, that next week you can run 5.5 to 6 miles.

Training for Time

There are several ways to train for time. The first option is to pace train. This is a strategy that gets you used to running a specific pace for a mid to long distance. For example, if you are training for a marathon you can set your pace training at the speed you plan to run your marathon, i.e. seven minutes per mile, eight minutes per mile or ten minutes per mile. Pace training will help you to recognize the speed that you are running by feel as opposed to relying on a watch.

The second way to train for time is speed training. Speed training is used to improve your pace time by building up your speed and stamina for portions of the race where you need to overtake an opponent or when you need to push hard for the finish line. Speed training usually involves shorter runs that are highly intense. Short sprints are organized in sets with short rest periods in between each sprint.