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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.”

Ethiopia’s Fotyеn Tesfay Haylu delivered one of the most remarkable women’s half-marathon performances ever seen on American soil on Sunday, powering to a commanding victory at the 2026 Buenos Aires Half Marathon in Argentina in 1:03:57.

Running with exceptional confidence and strength, Tesfay took control of the race and produced a superb solo performance to rewrite the event record. Her breathtaking run also carried historic significance, as she became the first woman to break the 64-minute barrier for the half marathon in the Americas, producing what is being celebrated as the fastest women’s half-marathon performance ever recorded on the continent.

The Ethiopian star was in a class of her own, crossing the finish line more than a minute clear of Turkey’s Nevin Can, who finished second in 1:05:06. Another Turkish athlete, Selin Can, completed the podium in third place with 1:05:11, as the leading trio all produced strong performances on the fast streets of Buenos Aires.

Kenya also featured prominently in the top positions, with Irene Jepchumba Kimais taking fourth in 1:06:04, followed by Sheila Chepkirui in fifth with 1:06:13. Magaret Akidor Ngathike finished sixth in 1:06:46, while fellow Kenyan Deborah Samum claimed seventh place in 1:08:32.

Brazil’s Nubia de Oliveira Silva was eighth in 1:11:13, while Argentina’s Sofia Luna and Dahyana Juarez rounded out the top 10 with times of 1:11:21 and 1:11:28, respectively.

Top 10 Women – 2026 Buenos Aires Half Marathon

1. Fotyеn Tesfay Haylu (Ethiopia) – 1:03:57

2. Nevin Can (Turkey) – 1:05:06

3. Selin Can (Turkey) – 1:05:11

4. Irene Jepchumba Kimais (Kenya) – 1:06:04

5. Sheila Chepkirui (Kenya) – 1:06:13

6. Magaret Akidor Ngathike (Kenya) – 1:06:46

7. Deborah Samum (Kenya) – 1:08:32

8. Nubia de Oliveira Silva (Brazil) – 1:11:13

9. Sofia Luna (Argentina) – 1:11:21

10. Dahyana Juarez (Argentina) – 1:11:28

For Tesfay, it was far more than a race victory. Her 1:03:57 performance was a statement of extraordinary quality, combining speed, endurance and remarkable solo running to produce a landmark result in Buenos Aires. In a race that will be remembered for years to come, the Ethiopian did not simply win—she redefined what was thought possible for women’s half-marathon running in the Americas.

Ethiopia’s Yomif Kejelcha produced one of the most extraordinary performances in road racing history on the streets of Buenos Aires, Argentina, reclaiming the half marathon world record with a sensational 56:51 performance at the 2026 Buenos Aires Half Marathon.

The former world record-holder delivered a breathtaking exhibition of speed and endurance to take 29 seconds off the previous pending mark of 57:20, set by Uganda’s Jacob Kiplimo and takes a huge chunk from his own former official world record. Kejelcha's new performance is pending the standard ratification procedures, but if officially ratified, it will return the world record to the Ethiopian star and mark another remarkable chapter in the evolution of the event. 

Kejelcha's achievement is particularly significant because the 57-minute barrier had already been broken before. Jacob Kiplimo had previously run under 57 minutes, clocking 56:42 that was not ratified demonstrating that the once-unthinkable barrier was possible. Kejelcha, however, has become the second man to run under 57-minute barrier who now returns to the top of the all-time rankings with another historic performance in Buenos Aires.

The Ethiopian's race was remarkable not only for the final time but also for the way he built his performance. He covered the opening five kilometres in 13:44 before reaching 10km in 27:18. Rather than slowing, Kejelcha accelerated through the middle stages, passing 15km in 40:39 and 20km in 54:02 as he continued to push the limits of elite road racing.

By the time he reached the finish line, Kejelcha had completed the race at an extraordinary average pace of approximately 2:42 per kilometre, producing one of the most astonishing sustained efforts ever witnessed in distance running. His stunning run sent a powerful message to the athletics world and further strengthened his status as one of the most formidable distance runners of his generation.

Behind the record-breaking champion, Ethiopia completed a dominant clean sweep of the men's podium. Tadese Worku Gebresilase claimed second place in 59:18, while Bereket Nega Batebo secured third in 1:00:17, giving Ethiopia a memorable one-two-three finish in the Argentine capital.

Kenya’s Jonathan Kipkoech Kamosong finished fourth in 1:00:20, followed by compatriot Simon Maywa in fifth with 1:00:55. Argentina’s Ignacio Erario gave the home supporters plenty to celebrate with an impressive sixth-place finish in 1:00:57, breaking the one-hour barrier in front of an enthusiastic local crowd.

Dillon Kipyeko of Kenya finished seventh in 1:01:07, with Robert Kiprop Koech eighth in 1:02:01. Mexico’s Julio Ortiz Ponce took ninth place in 1:03:17, while Colombia’s Jimmy Gómez completed the top 10 in 1:03:34.

The Buenos Aires Half Marathon will now take its place in the history books as the scene of a truly extraordinary breakthrough. For Kejelcha, this was more than just another victory. It was a spectacular return to the top, reclaiming a world record he had previously held and once again rewriting the limits of the half marathon.

The 56:51 performance remains pending ratification, but Yomif Kejelcha's run has already delivered one of the defining moments in the history of road racing.

Kenya delivered another commanding display of distance-running excellence at the Antrim Coast Half Marathon, with Isaia Lasoi leading a memorable Kenyan clean sweep of the men's podium in a race packed with world-class performances.

Lasoi emerged victorious after a thrilling battle at the front, crossing the finish line in a superb 58:26 setting a new course record. His winning performance underlined his strength and speed over the half-marathon distance, but he was made to work all the way by fellow Kenyan Daniel Mateiko, who finished just three seconds behind in 58:29 after an electrifying duel for the title.

The contest between the two leaders produced one of the standout moments of the race, with both athletes pushing deep into elite territory as they fought for victory. In the end, Lasoi found just enough to secure the win, while Mateiko's narrow defeat highlighted the remarkable depth and quality of Kenya's leading distance runners.

Vincent Kipkorir completed the Kenyan sweep, taking third place in 1:00:38 to ensure that all three places on the podium belonged to Kenyan athletes. Samwel Chebolei added further Kenyan strength to the results, finishing fourth in 1:01:01, while Amos Langat was also among the leading finishers.

The international field featured several prominent names. Australia's Jimmy Whelan produced a strong run, while Ethiopia's Yismaw Dillu featured among the front group. American marathon star Galen Rupp also delivered a notable performance, clocking 1:01:29 in another competitive outing for the experienced distance runner. Former world-class track and road athlete Edward Cheserek was also among the top finishers.

Lasoi's 58:26 victory, however, was the defining performance of the day. Together with Mateiko and Kipkorir, he gave Kenya a perfect podium and another emphatic reminder of the country's extraordinary strength in elite road running.

The Antrim Coast Half Marathon once again provided a fast, competitive stage for some of the world's finest distance runners, but when the decisive moments arrived, it was Kenya that owned the podium.

One of the most iconic milestones in the history of ultramarathon running is drawing closer, with entries for the historic 100th edition of the Comrades Marathon set to open on Tuesday, 25 August 2026.

The Comrades Marathon Association has officially announced a detailed entry process for the 2027 race, which will unfold in three stages and give runners around the world the opportunity to secure their place in what promises to be one of the most significant editions ever held of The Ultimate Human Race.

The announcement followed the official launch of the 2027 Comrades Marathon on Wednesday, 19 August, when the centenary campaign, “The Greatest Story Ever Run,” was unveiled alongside a special logo created exclusively for the landmark 100th edition.

The launch also revealed several major highlights for the Centenary Race. The historic event will take place on Sunday, 13 June 2027, and will be a Down Run, with 28,000 places available. The entry process will include a ballot, while the race will offer a record R8.919 million in prize money. Organisers have also set an ambitious goal of raising R10 million for the Amabeadibeadi charities, adding an important charitable dimension to the centenary celebrations. One of the defining moments of the launch was the unveiling of the special Centenary mark, created to commemorate this extraordinary milestone in the history of the race.

The entry process begins on 25 August at 10:00 a.m. SAST, when entries open for Green Number runners, Yellow Number runners and Amabeadibeadi charity entrants.

The next phase follows on 2 September at 10:00 a.m. SAST, when entries open for Comrades Marathon Association members. This window will remain open for 72 hours or until the available entry allocation is filled, with places offered on a strictly first-come, first-served basis.

For general entrants, the process will move to a ballot system. General entries open on 9 September at 10:00 a.m. SAST, with runners able to enter the ballot until it closes on 22 September at 4:30 p.m. SAST. The ballot draw is then scheduled to take place on 23 September.

Several other crucial dates will shape the road to the historic race. The substitution period will run from 15 to 31 March 2027, while 3 May 2027 is the final deadline for runners to submit their qualifying performances, seeding information and other required entry details.

To qualify for the 2027 Comrades Marathon, runners must complete a 42.2km marathon in under five hours between 15 June 2026 and 3 May 2027.

The journey will finally culminate on Sunday, 13 June 2027, when thousands of runners are expected to line up for the historic 100th edition of the Comrades Marathon.

The 2027 race will represent a remarkable moment for the legendary South African ultramarathon. For more than a century, the Comrades Marathon has captured the imagination of runners and spectators with its extraordinary test of endurance, determination and human spirit. Its centenary edition will celebrate the generations of athletes who have faced its demanding roads, conquered its challenges and helped build one of the world's most respected endurance events.

For runners dreaming of becoming part of this historic occasion, the road to Comrades 2027 is now clearly marked. From the opening of entries in August 2026 to race day in June 2027, every deadline will matter.

The Greatest Story Ever Run is preparing for its most historic chapter yet.

American sprint standout Sam Blaskowski is taking steps toward an international future with Poland after uncovering a powerful connection to his family's ancestral homeland.

The 23-year-old sprinter, who has established himself as one of the fastest Americans of his generation with a personal best of 9.89 seconds in the 100 metres, has begun the process of obtaining Polish citizenship with the aim of eventually representing Poland in international competition.

Blaskowski's connection to the country traces back through his great-grandparents, Franciszek and Julian Błaszkowski, who emigrated from Poland to the United States in 1905. Their journey more than a century ago has now opened an unexpected new chapter for their descendant, whose athletic ambitions could soon carry the Błaszkowski name back onto the international stage under Polish colours.

The sprinter has already received support from the Polish Athletics Association as he works through the citizenship and eligibility process. Should his transfer of allegiance be completed, Blaskowski could become a significant addition to Poland's sprint programme.

His credentials certainly make the prospect an exciting one. In addition to his sub-10-second speed over 100 metres, Blaskowski owns a personal best of 19.93 seconds in the 200 metres, demonstrating the kind of versatility that could prove valuable both individually and in Poland's 4x100m relay squad.

For Blaskowski, however, the move is about more than simply changing national colours. It represents an opportunity to reconnect with his family's heritage while pursuing his ambitions at the highest level of the sport.

With his sights set on becoming part of Poland's international sprint team and competing for relay medals, Blaskowski's journey from discovering his Polish roots to potentially representing the country of his ancestors could become one of the most fascinating allegiance stories in world athletics.

A century after Franciszek and Julian Błaszkowski left Poland for America, their family's story may now be coming full circle—this time at full sprint.