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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.”

Jakob Ingebrigtsen brought his remarkable 2026 season to a fitting close on home soil, winning the men’s street 1500m at the inaugural Runfest Norway in Sandnes on Friday.

Competing in front of an enthusiastic hometown crowd, the Olympic and world champion took control of the race from the early stages and maintained his authority through the finish, stopping the clock at 3:40.7.

Andreas Fjeld Halvorsen followed in second in 3:43.3, while Sigurd Tveit completed the podium in 3:47.8.

The unusual street race added another dimension to the occasion, with 273 runners taking part on the same road and sharing the course with one of Norway’s most accomplished distance runners. For the recreational participants, it offered a rare opportunity to compete alongside Ingebrigtsen in an event that brought elite athletics and mass participation together.

The victory also provided a fitting final chapter to a season that began with significant uncertainty for Ingebrigtsen. After undergoing major Achilles surgery in February, the Norwegian was forced to miss a substantial portion of the summer campaign as he worked his way back to full fitness.

His return, however, quickly developed into another championship-winning chapter. In Birmingham, Ingebrigtsen captured European 5,000m gold before adding another major title at the inaugural World Athletics Ultimate Championship in Budapest, where he won the 5,000m.

Those performances transformed what could have been a disrupted season into another year defined by championship success and a determined return to the highest level.

Now, with the Sandnes victory added to his 2026 record, Ingebrigtsen closes the year exactly where it began in spirit — overcoming adversity, rebuilding his form and once again competing at the front.

From Achilles surgery in February to major championship victories and finally a 1500m win before his hometown crowd, the Norwegian has given his 2026 season a memorable final scene.

Olympic 100m hurdles champion Masai Russell has announced her engagement to longtime partner Robert “Robbie” Springfield, adding a major personal milestone to the remarkable journey of one of America’s leading track and field stars.

Russell shared the news with her followers, revealing that Springfield had proposed and that she had accepted. Reflecting on their relationship, the Olympic champion described him as her best friend and expressed her excitement about spending the rest of her life with him.

The couple’s relationship dates back to their college years at the University of Kentucky, where both were student-athletes and competed in track and field. Russell established herself as a standout hurdler, while Springfield competed in the long jump, giving them a shared understanding of the demands, sacrifices and pressures that come with pursuing success in athletics.

Springfield has since transitioned from competition into coaching. A former collegiate long jumper, he is now part of the coaching staff at Morehead State University, where he works with the programme’s sprinters and jumpers.

Their relationship has developed alongside Russell’s rise to the top of the sport. The defining moment of her career came at the Paris 2024 Olympic Games, where she captured gold in the women’s 100m hurdles, securing her place among the sport’s Olympic champions.

Away from competition, Springfield has remained a familiar part of Russell’s journey, sharing in the demanding periods of training and competition that accompanied her pursuit of Olympic success. Their connection has consequently grown from a college athletics relationship into a long-term partnership.

The engagement now marks another significant chapter for Russell, this time away from the track. After reaching the pinnacle of her sporting career in Paris, the 100m hurdles champion is beginning a new phase of her personal life alongside a partner who has been part of her journey since their university days.

From competing on the same collegiate stage to building a future together, Russell and Springfield’s story has evolved alongside two careers shaped by track and field. The Olympic champion will now balance this new personal chapter with her continuing ambitions in athletics

The women’s race at the 2026 TCS Amsterdam Marathon is shaping up to be one of the most competitive editions in recent years, with a deep international field set to take on the fast Dutch course on Sunday, October 18.

At the centre of the contest will be four Ethiopian athletes who have already broken the 2:20 barrier, creating the prospect of a fascinating battle for victory and a possible assault on the course record of 2:16:52.

Defending champion Aynalem Desta will return to Amsterdam looking to retain her title after producing the biggest performance of her career at last year’s 50th edition. Desta won in a personal best of 2:17:37, establishing herself among the leading marathoners in the field and setting the benchmark for this year’s contenders.

Standing in her way will be fellow Ethiopian Meseret Belete Tola, a former Amsterdam champion who knows exactly what it takes to succeed on the course. Belete Tola captured the 2023 edition in 2:18:21, and her return adds another layer of experience and proven quality to an already formidable lineup.

The field also includes Mestawut Fikir Truneh, who arrives with an impressive marathon pedigree. Truneh finished runner-up at the 2024 Berlin Marathon in 2:18:48, demonstrating her ability to compete at the highest level on one of the world's major marathon stages.

Completing the quartet of sub-2:20 Ethiopians is Buze Diriba, whose personal best of 2:19:34 places her firmly among the leading contenders. With four athletes possessing credentials below 2:20, the race is likely to develop into a tightly contested battle from the opening kilometres.

The depth extends well beyond the leading quartet. Desi Jisa Mokonin, representing Bahrain, Yeshi Kalayu Chekole of Ethiopia and Nazret Weldu Gebrehiwet of Eritrea have all established themselves as serious marathon competitors with performances approaching the 2:20 mark.

Another major name to watch is Abeba Aregawi, the former 1500m world champion representing Sweden. Aregawi has successfully transferred her talents to the marathon and made headlines earlier this year by setting a Swedish national record of 2:23:12 on her debut. Her presence adds another intriguing dimension to an already high-quality field.

Amsterdam’s marathon course has consistently provided an opportunity for elite athletes to produce fast times, and this year’s women’s lineup has the depth to turn the race into a genuine test of both championship racing and outright speed.

With four athletes already inside 2:20, two former Amsterdam champions returning to the start line and several other accomplished marathoners ready to challenge them, the battle is expected to remain open deep into the race.

The ultimate target will be the Amsterdam women’s course record of 2:16:52. Whether the leading contenders can threaten that mark remains to be seen, but the quality assembled for October 18 ensures that the record will be firmly in the spotlight when the race reaches its spectacular finish inside the Olympic Stadium.

The 2026 Valencia Half Marathon is shaping up to be a thrilling contest of speed, endurance and tactical brilliance, with some of the world’s finest road runners set to converge in Spain on October 25.

Kenya’s Daniel Ebenyo and Alex Matata will be among the leading contenders, facing a formidable Ethiopian challenge spearheaded by Jemal Yimer and Tadese Worku. The field also features Rodrigue Kwizera, who boasts the fastest personal best among the leading entrants at 58:16.

Ebenyo arrives with a personal best of 59:04, placing him firmly among the athletes capable of sustaining a demanding pace over the 21.1-kilometre distance. Matata, who owns a 59:11 best, adds further Kenyan strength, while Andrea Kiptoo brings another sub-60-minute credential to the race.

Yimer has already established himself as one of the fastest athletes in the field with a 58:33 personal best, while Worku has clocked 58:35. Kenya’s Owen Korir, with a best of 58:58, further underlines the remarkable depth of the men's lineup.

Valencia Half Marathon 2026 Entries

1. Rodrigue Kwizera (Spain) — 58:16

2. Jemal Yimer (Ethiopia) — 58:33

3. Tadese Worku (Ethiopia) — 58:35

4. Owen Korir (Kenya) — 58:58

5. Daniel Ebenyo (Kenya) — 59:04

6. Alex Matata (Kenya) — 59:11

7. Andrea Kiptoo (Kenya) — 59:11

8. Thierry Ndikumwenayo (Spain) — 59:42

9. Said Mechaal (Spain) — 1:00:24

10. Adel Mechaal (Spain) — 1:02:30

Kwizera, who finished second in Valencia last year, leads the field on paper and will be seeking another standout performance on the famously fast Valencia course. With several athletes carrying sub-60-minute credentials, the race has the ingredients for an aggressive battle from the opening kilometres.

Beyond the headline names, the men’s field is deep and highly competitive, bringing together a strong collection of experienced international athletes with proven ability over the half-marathon distance. With so much quality packed into the lineup, the race promises an intriguing battle in which tactics, endurance, positioning and finishing speed could all play a crucial role in determining the eventual champion.

Yet personal bests will count for little once the gun goes off. The title could ultimately be decided by patience, positioning and the ability to respond when the pace begins to rise in the closing stages. Every surge, every tactical move and every second saved could prove decisive on the road to the finish.

With Kenya, Ethiopia and Spain represented by athletes of exceptional quality, Valencia promises a high-octane men's showdown in which the leaders are likely to be separated by only a handful of seconds. The final kilometres could provide the defining moments of a race packed with speed, ambition and anticipation.

On October 25, the question will be simple: who has the strength to command the streets of Valencia and claim the coveted half-marathon crown?

 

April 19, 1982. The Boston Marathon unfolded under unusually warm, sunny conditions, and by the closing stages, the race had become a private battle between two very different American runners: Alberto Salazar, already one of the biggest names in distance running, and Dick Beardsley, the Minnesota runner who had emerged as a serious marathon contender.

For roughly nine miles, from the Newton Hills toward the finish, Beardsley did much of the leading, with Salazar tucked close behind. Neither man could shake the other. They ran deep into Boston locked together, trading surges and refusing to surrender an inch as the crowds along the course grew louder.

Salazar finally made his decisive move with less than a mile remaining. He opened a small gap, but Beardsley refused to disappear. The Minnesota runner chased him through the final streets, closing again as they approached the finish.

Then came the final sprint.

Salazar held his form and reached the finish first in 2:08:52, with Beardsley only two seconds behind in 2:08:54. It was an extraordinary result: both men broke 2:09 in the same Boston Marathon, and both shattered the previous course record.

The race became known as the “Duel in the Sun,” and it remains one of the most celebrated head-to-head battles in Boston Marathon history. Beardsley had not won, but his performance established him as one of America's elite marathoners.

For Salazar, however, victory came at an enormous physical cost. Immediately after crossing the finish line, he collapsed and required emergency treatment, including several litres of intravenous saline. The combination of heat, dehydration and an all-out effort had pushed his body to the limit.

Salazar's marathon career would never again produce quite the same kind of performance. His celebrated 1981 New York City Marathon victory had produced what was initially considered a world record, although the course was later found to be short. His Boston triumph therefore became one of the defining victories of his career.

Beardsley's story would take an even more difficult turn. Injuries disrupted his career, and after returning to the highest level, he suffered a devastating farm accident in 1989. Further accidents, surgeries and severe physical pain followed, eventually leading to a long battle with painkiller addiction.

He eventually overcame that struggle and transformed the darkest chapters of his life into a story of recovery, resilience and redemption.

That is what makes the 1982 Boston Marathon more than a two-second victory.

For one extraordinary afternoon, Salazar and Beardsley produced a marathon duel in which neither man was willing to give way. One crossed the finish line first. The other finished only two seconds behind him.

Two seconds separated them at Boston. Decades later, their legendary duel remains one of the greatest chapters in marathon history.