Long Run Tip – Time

Whether you are new or old to running when you get given a bit of advice you will either take it with a grain a salt, or it will stick with you.

When a bit of advice sticks with you you may try it out straight away or you work your way up to it. It’s up to you what you want to do with that advice.

Back in October 2011 I had this crazy idea of wanting to run.  That’s when I started my fitness journey, and to me ‘running’ was the epitome of being fit.  Little did I know how running would change me.

At the time I wasn’t following any plan.  I didn’t even know running plans existed.  I just went out and would run as far as I could, then would walk, and then run a bit more.  I didn’t know that was ‘interval’ training.  To me it was hard work.

After completing my first fun run in March 2012 I started training for a 10km, and then eventually a half marathon. By this time I had cotton on to training plans.

Being relatively new to running I would follow the plan Runners World Smart Coach (apple only) told me to do.  The long runs would state to do XX amount of kilometres/miles.  At the time I didn’t know anything better, so that’s what I did.

Towards the end of the 2012 SAAC running seasons, one of the coaches (and founding members of the club) mentioned something for me.


It sounds so simple.  Run for time not distance. At first I wasn’t too sure how it would go, but I didn’t have anything to loose.  So I started running my long runs based on time.

It didn’t take long before I realised that I much prefer running my long runs based on time than on distance.

Every long run is going to be different.  But the purpose of the long run is to get your body running for a length of – you guessed it – time.

What runner doesn’t have a time goal?  We all have one. We all want it.

If you are a new runner, then start running your long runs based on time.  It doesn’t matter how slow you go, speed has no relevance on the long run.  One day you may find you can run 10km in an hour.  Another day you only be able to achieve 7km. It’s all about getting your body adapted to endurance.  The speed comes with time.

Do you base your long runs on time or distance? Why?
What’s your fav distance?
Any recent personal best’s/records?