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According to coaches, focusing on time has key benefits for both new and experienced runners.

Rather than hold yourself to a specific number of miles when you go out for a run, what if you focused more on the time on your watch? You do the work, keep an eye on the clock, and when your time is up, that’s it. You’re done.

This training method is known as “time on feet” and it is both simple and effective. Time on feet measures how much time you spend running, walking, and cross-training rather than the distance you cover. For example, when you wake up on a Sunday morning instead of setting a distance goal, you might run for 75 minutes. Shorter midweek runs may clock in between 30 and 45 minutes.

How far you go will depend on your pace, and other elements that affect runs, like weather, terrain, and how you feel that particular day. It’s the time on feet that matters, though, not the other metrics, such as distance and pace.

To learn more about when to include time on feet in your training plan, we spoke with three different running coaches. Here’s what they had to say about counting minutes instead of miles.

The Benefits of Following Time on Feet as a Metric

Whether you’re a new runner or a runner with loads of miles in your shoes, using time on feet can improve your runs.

It Helps Distance and Pace Progression

“I coach almost exclusively in time instead of mileage,” Will Baldwin, USATF and VDOT-certified running coach tells Runner’s World. Baldwin explains that when researchers look at how running affects your body, they do so in time increments, not mileage.

“We know, on average, it takes 30 to 35 minutes of time on feet to get a measurable aerobic benefit from a run,” Baldwin says. For one runner, 35 minutes may equate to five miles. For another, it may mean three miles.

Runs of at least 30 minutes provide enough stimulus for predictable aerobic adaptations, such as increased mitochondrial density, enhanced capillary growth, and improved fat metabolism, says Baldwin. Importantly, this duration allows the body to begin utilizing fat as a fuel source, which is a crucial aspect of endurance training. “A minimum of 30 minutes helps to ensure meaningful and measurable improvements in aerobic fitness,” Baldwin adds.

“If you’re brand new to the sport, adding five to 10 minutes of running in lieu of adding miles can make things a bit more manageable,” Matt Forsman, USATF/RRCA-certified running coach and race organizer at Sasquatch Racing tells Runner’s World.

Beginners and new runners will eventually see their distance increase during their typical run time. “As fitness goes up, even though it’s the same amount of time, you might actually run quite a bit farther because you’re able to move faster,” Forsman says. “It can be motivating seeing how much farther you’re getting in the same amount of time.”

If you’re training for a race, it helps to combine both time on feet and mileage. For example, the Galloway run/walk plans include both time on feet (during the week) and distance (for weekend long runs). This helps runners get familiar with what a specific distance feels like.

It’s Key for Specific Types of Races

While time on feet is a helpful metric for new runners, it’s also helpful for those going for super long distances.

“[Time on feet] is useful when running ultramarathons, as not all miles are created equal when tackling distances beyond 26.2 miles,” Forsman says. “If you’re training for ultras, it’s likely you’re doing it on the trails, which means uneven terrain, hills, and variable pacing throughout the course of your runs. So, a time-on-feet approach versus a strict mileage-based approach makes sense.”

Similarly, if you’re training to run a multi-day race, it helps to plan back-to-back runs that align with your event, no matter the distance. “You definitely want to have that experience of time on feet day after day as part of your training block,” says Chris Twiggs, chief training officer of Galloway Training Programs, an Atlanta-based coaching company, and a marathoner and ultrarunner. “You want to try to simulate what you’re going to go through in a multi-day event.”

One thing to keep in mind: If you’re training for a long endurance event, Twiggs warns that once you creep over the six-hour mark during a training run, “you’re going to see diminishing returns” and “you’re going to have a hard time recovering from that.”

It Offers a Psychological Boost

Most long-distance training plans, including those for a marathon or half marathon, don’t have you running the full distance of the race in one go. However, logging comparable time on your feet prerace can boost your confidence before an event, even if you don’t run that distance at race pace.

Twiggs says that just walking for your predicted race time establishes a sense of capability while offering real training benefits.

“Doing a five-hour walk, for example, will not give you the same pounding that you would get from a 26-mile run,” Twiggs says. “But if you are out there for the same amount of time that you’re going to be, and if you do it at the same time of day that the event’s going to take place and over the same sort of terrain, then you’re getting those adaptations as well.”

Plus, it helps you mentally prepare for the length of time you’ll be out there moving your body, potentially helping you develop the mental stamina required for running long distances.

How to Calculate Time on Feet in a Training Plan

There’s no clear-cut formula to determine how much time you need on your feet because it depends on a handful of factors, including event type and distance, typical pace, current levels of experience and fitness, and your schedule.

“For something like a 5K, you’ll likely want to gradually get to a point where you can handle [about] 40 minutes of continuous running,” Forsman says. “This time frame roughly aligns with the amount of time it takes most new runners to complete the 5K distance.”

Of course, your race time will vary depending on your pace. So, even if you prefer to use time-on-feet training, knowing your average mile time is helpful, as it determines how long it will take you to finish a specific distance.

Also, there is more that goes into race training than only time on feet—especially if you have a goal time in mind. “If you’re training for a road half marathon and want to run two hours, it’s a bit trickier,” Forsman says. Building up to two hours of time on feet is really just step one. You also need quality work, like tempo runs and intervals, which involve targeted pace work. This is what will help you develop the ability to hold a 9:09-per-mile pace to reach your two-hour half-marathon goal. “So, strictly using a time-based approach for this kind of goal might not be the best idea,” he adds.

Mixing in distance-based runs can also provide assurance that your training is on track. Baldwin almost always gives marathoners a 20-mile run during their training. “For whatever reason, that’s a huge mental barrier for a lot of folks. It makes them feel very confident that they’ve run 20 miles going into a marathon,” he explains.

Likewise, during marathon training, tapering with time on feet—cutting back on running volume and intensity in the days or weeks leading up to an event—follows the same general principles, whether you’re using time or distance as a metric. For example, in the final three weeks of training, marathoners typically reduce their weekly mileage by 20 to 30 percent each week. If you’re using time on feet, you simply trim your minutes by the same percentage.

Other Factors That Play Into Time on Feet

When it comes to accounting for daily activity, don’t overthink it. The coaches recommend focusing on intentional workouts when tallying time on feet, so you don’t need to factor in a leisurely walk or your daily steps. Though you do want to keep in mind that if you’re limiting time on feet during a taper or the days before a race, walking will add up.

As for cross-training, like cycling or the elliptical, unless you’re working with a coach or training platform that can accurately calculate the difference in training modalities, just use the same time you would if you were running. So, if you’ve got a 35-minute run on the calendar but need to jump on the elliptical, do a 35-minute workout. “It’s not going to be perfect. We’re not going to get the same amount of fitness,” Baldwin says. “But at least we’re keeping our schedule and our rhythm.”

The future of American distance running may have just announced itself.

Luke Surface, an 8th-grade student-athlete from North Raleigh Christian Academy in Raleigh, North Carolina, delivered a performance that stunned the track and field community after taking on some of the nation’s best high school runners at Nike Outdoor Nationals.

Competing at the legendary Hayward Field in Eugene, Oregon — one of the most iconic venues in American distance running — Surface lined up in the boys championship 5,000 meters against a field dominated by high school seniors, including several athletes preparing to compete at the NCAA Division I level.

Despite being one of the youngest runners in the race, the 14-year-old held his own against the elite competition, finishing eighth in an incredible 14:25.88. The performance set a new national middle school record, averaging approximately 4:39 per mile for more than three miles.

That kind of time is fast enough to win many high school state championships across the United States and meets qualifying standards for several major NCAA Division I conference competitions — a remarkable achievement for a runner who has not yet entered high school.

But Surface’s historic 5,000m performance was only the latest chapter in a season filled with record-breaking moments.

Earlier in May, he clocked 8:52.03 for 3,200 meters at the NCISAA Division I State Championships in North Carolina, breaking another national middle school record. His converted two-mile time of 8:55.12 surpassed the previous world-best mark for a 14-year-old age group, previously held by Vincent Recupero.

During the previous cross-country season, Surface also made headlines when he ran 15:12 at the adidas XC Challenge, finishing second while competing against runners who were several years older.

Across cross country, two miles, and the 5,000 meters, Surface has continued to prove that his talent is far beyond his age group. While he still has four years of high school competition ahead before reaching the college level, his performances have already placed him among the most exciting young distance runners to watch.

The American high school 5,000-meter record currently stands at 13:32, set by Lex Young in 2023 — a mark Surface is not yet close to challenging. However, his remarkable progression at such a young age has caught the attention of the running world, with many eager to follow how far his extraordinary journey can go.

For now, Luke Surface remains an eighth grader rewriting the record books — and his story is only beginning.

DOHA, Qatar – Ethiopian distance running is once again making a powerful statement on the global stage. Following the Doha Diamond League meeting, Ethiopia has achieved a remarkable clean sweep of the women's 3000m/5000m standings, occupying all eight leading positions in one of the most competitive disciplines in world athletics.

Leading the charge is Likina Amebaw, who sits comfortably at the top of the rankings with 22 points. Close behind is fellow Ethiopian star Freweyni Hailu on 14 points, while Medina Eisa occupies third place with 12 points. The dominance continues through the rest of the leaderboard, with Senayet Getachew, Hawi Abera, Aleshign Baweke, Marta Alemayo, and Bernesh Dessie completing an extraordinary Ethiopian monopoly of the standings.

The achievement highlights Ethiopia's exceptional depth in women's distance running, where a new generation of athletes continues to emerge and challenge for global honours. Rather than relying on a single standout performer, Ethiopia has assembled a formidable squad capable of controlling races and collecting points across multiple Diamond League meetings.

While the current standings paint a picture of complete Ethiopian supremacy, the battle for the Diamond League title is far from over. Several meetings remain on the road to the season finale, leaving plenty of opportunities for rivals to close the gap and for positions within the Ethiopian contingent to shift dramatically.

For now, however, the spotlight belongs firmly to Ethiopia. The East African powerhouse has transformed the women's 3000m/5000m standings into an all-Ethiopian affair, sending a clear message to the rest of the world that the race for Diamond League glory will likely run through Addis Ababa.

The question now is whether Likina Amebaw can maintain her advantage and finish the season as the overall leader, whether Freweyni Hailu or Medina Eisa can mount a successful challenge, or whether another athlete will produce a late-season surge to rewrite the script.

One thing is certain: the road to the Diamond League Final promises a fascinating battle among some of the finest distance runners on the planet.

Kenyan athletics superstar and world champion Beatrice Chebet has officially entered a beautiful new chapter in her life after welcoming a baby boy.

The 26-year-old track sensation, born on 5 March 2000, has built a remarkable legacy as one of the greatest distance runners of her generation. Chebet is a world record holder in the 5000m, 10,000m and road 5km, with a career decorated by historic victories on the biggest stages.

She made history at the 2024 Summer Olympics by winning gold medals in both the 5000m and 10,000m, before achieving the same remarkable double at the 2025 World Athletics Championships. Her medal collection also includes a 5000m silver medal at the 2022 World Athletics Championships and bronze at the 2023 World Athletics Championships.

Beyond the track, Chebet has also dominated cross country, becoming a three-time world champion after winning the junior title in 2019 and senior titles in 2023 and 2024. She has also claimed major 5000m victories at the 2018 World U20 Championships, 2022 Commonwealth Games and the 2022 African Championships in Athletics.

Now, the Kenyan star is celebrating a different kind of milestone — becoming a mother.

Sharing the joyful news, Chebet introduced her newborn son with a heartfelt message filled with love and excitement:

“Tiny hands, tiny feet, and a love so big! A beautiful new chapter begins. Welcome to our world our sweet little baby boy!”

The arrival of her son marks a special moment away from competition, as the world champion embraces motherhood while carrying the pride of a nation that has watched her achieve greatness.

Messages of congratulations have poured in from fans and the athletics community, celebrating the new chapter for one of Kenya’s most successful athletes.

As Beatrice Chebet adds motherhood to her list of remarkable achievements, the champion now begins a new journey filled with love, joy, and unforgettable moments with her baby boy. 

Jake Wightman delivered a masterclass in championship racing as he surged to the men's 800m title at the UK Athletics Championships, holding off a determined challenge from Ben Pattison in a thrilling finish.

In a race defined by patience, positioning, and precise execution, Wightman waited for the perfect moment to strike before unleashing his finishing kick down the home straight. The former world champion crossed the line in 1:45.40, just doing enough to edge Pattison and secure the national crown.

The contest lived up to expectations, bringing together two of Britain's finest middle-distance talents in a tactical battle where every move carried significance. With the pace controlled through the early stages, the field remained tightly packed, setting the stage for a dramatic final lap.

As the bell rang, the intensity immediately rose. Pattison looked poised to seize control and pushed hard in the closing metres, but Wightman's experience and race awareness proved decisive. Drawing on years of competing at the highest level, he maintained his composure under pressure and found the extra gear required to stay ahead when it mattered most.

The victory marks another significant chapter in Wightman's decorated career and serves as a timely statement of intent as the international season gathers momentum. More importantly, it showcased the qualities that have made him one of Britain's most respected middle-distance athletes — tactical intelligence, resilience, and an ability to deliver in the biggest moments.

For Pattison, the narrow defeat will provide encouragement rather than disappointment. His performance confirmed his growing status among Britain's elite 800m runners and highlighted the depth of talent currently thriving in the event.

But on this occasion, the spotlight belonged to Wightman. In a race where the margins were razor-thin, he executed his plan to perfection and walked away with the UK Athletics Championship title.

Remember the name Gout Gout.

At just 18 years old, the Australian sprint prodigy is already commanding global attention and fueling conversations about the future of track and field. In a sport constantly searching for its next superstar, Gout is rapidly emerging as one of the brightest talents the world has seen in years.

His latest statement came at the prestigious Ostrava Golden Spike meeting, where he stepped onto the track alongside some of sprinting's biggest names, including reigning world champion Noah Lyles. Far from being overwhelmed by the occasion, the teenager delivered a composed and confident performance, finishing third in the 150m in 14.96 seconds against two of the fastest athletes on the planet.

Yet impressive as that performance was, it is not the result that has the athletics community buzzing most.

Earlier this year, Gout stunned the sprinting world by clocking an astonishing 19.67 seconds for 200m, setting a new world Under-20 record. The performance instantly elevated him from promising prospect to genuine phenomenon.

What makes the achievement even more remarkable is the historical context. At the same age, Gout was faster than sprint legend Usain Bolt. Comparisons to the Jamaican icon are inevitable, not because records demand them, but because the raw numbers are impossible to ignore.

Of course, Gout's journey is only beginning. Like any young athlete, he still has room to grow, refine his craft, and gain valuable experience at the highest level. The road from teenage sensation to global champion is rarely straightforward.

But there is no denying the extraordinary potential that lies within him.

His speed, composure, and ability to perform under pressure have already marked him out as one of athletics' most exciting young stars. More importantly, he possesses the kind of talent that inspires belief that a new era of sprinting may be on the horizon.

The sport has always thrived on rivalries that capture the imagination of fans across the globe. With established champions such as Noah Lyles currently leading the way, the emergence of Gout Gout adds an intriguing new chapter to sprinting's future.

The next great rivalry may already be taking shape.

And one of its leading figures is still only a teenager.

For now, the message is simple: remember the name Gout Gout. The future is arriving faster than anyone expected.