Urban floods are typical urban disasters that threaten the economy and development of cities. Sponge cities can improve the flood resistance ability and reduce the floods by setting low-impact development measures (LID). Evaluating the floods reduction benefits is the basic link in the construction of sponge cities. Therefore, it is of great significance to evaluate the benefits of sponge cities from the perspective of different rain patterns. In this study, we investigated the urban runoff of various rainfall patterns in Mianyang city using the Strom Water Management Model (SWMM). We employed 2–100-year return periods and three different temporal rainfall downscaling methods to evaluate rain patterns and simulate urban runoff in Mianyang, with and without the implementation of sponge city measures. After calibration, model performance was validated using multi-source data concerning flood peaks and inter-annual variations in flood magnitude. Notably, the effects of peak rainfall patterns on historical floods were generally greater than the effects of synthetic rainfalls generated by temporal downscaling. Compared to the rainfall patterns of historical flood events, the flood protection capacities of sponge cities tended to be overestimated when using the synthetic rainfall patterns generated by temporal downscaling. Overall, an earlier flood peak was associated with better flood sponge city protection capacity.