Training Variables: How to Control Your Progress Without Becoming Obsessed

Volume, intensity, and recovery: these words may sound complicated, but they are the secret to running more, running better, and reducing your risk of injury.

When we start talking to our clients about “heart-rate zones” or “weekly load,” people often look at us sideways and think: “This sounds complicated. I just want to finish the distance. Aren’t you overthinking it?”

Here’s the truth: the runners who control their training variables are the ones who finish the race fresh, not broken.

And with their best times.

It’s not about being obsessive. It’s about being smart.
The 5 Variables Every Beginner Runner Should Know

1. Volume: How Many Kilometres Per Week?

What it is: The total number of kilometres you run in a week.

Golden rule: Start low and increase by 10% per week (remember the previous article?).

Practical example:

    Week 1 -> 12 km total, with 3 easy 4 km runs

    Week 2 -> 13 km total, with 3 easy 4.3 km runs

And so on… always remembering that every 4 to 6 weeks, we need a lighter recovery week.

Common mistake: “I ran 10 km in week 1, so I’m going to run 35 km in week 2.”
Result: a guaranteed injury in the weeks that follow.

2. Intensity: Not Everything Is 100%

The 80/20 rule:

• 80% of training: Zone 2 (easy, conversation pace)
• 20% of training: Zones 3–5 (tempo, speed, maximum effort)

But what is Zone 2 in BPM?

Use this formula (for example):

Zone 2 = (220 - your age) × 0.60 to 0.70

Example: 30-year-old woman

    (220 - 30) × 0.60 = 114 BPM (lower limit)

    (220 - 30) × 0.70 = 133 BPM (upper limit)

Your Zone 2: 114–133 BPM

What that means in practice:

• You run at a pace where you can still talk
• You’re not out of breath
• You could maintain it for hours without feeling exhausted

Why 80/20?

• Too much training = injury is almost guaranteed
• A strong aerobic base = better performance
• Recovery = real progress

3. Frequency: How Many Times Per Week?

For beginners: 3 times per week is ideal.

Why?

• Enough to adapt the body
• Recovery time between sessions (48 hours)
• Helps avoid overtraining

4. Recovery: Rest Day Is Not Optional

During training:

• You create micro-tears in the muscle fibers
• You deplete glycogen
• You stress the body

During rest:

• Muscle fibers repair
• Energy stores are replenished
• The body adapts and gets stronger
• Injury risk decreases

Without proper rest:

• Chronic fatigue
• Plateaued progress
• A much higher risk of injury
• Loss of motivation

5. Progression: The Body Needs Increasing Stimuli

What it is: Gradually increasing the challenge each week or month.

Most common mistake:

“I already run 20 km per week, so next week I’ll do 40 km.”

The better option:

“I run 20 km per week, and next month I’ll try 22 km plus one faster run.”
When You Keep These Numbers Under Control...

You stop training by feel and start training with a clear purpose.

The difference in results is huge.
How to Track All This? The Practical Part

Once you understand the variables, the next question is: how do you measure all of this?
Option 1: Strava

What it’s good for:

• Saving your run history
• Sharing with friends
• Motivation (seeing streaks)

Limitations:

• It doesn’t measure BPM (heart rate)
• No automatic intensity zones
• It doesn’t calculate training load

Option 2: Sports Watch

A running watch tracks:

• Distance
• Time
• Speed (pace)
• Heart rate (BPM)
• Calories burned
• Automatic intensity zones

Which Watch Should You Choose?

There are several brands on the market and different price points. The key is to choose one that fits your budget and, if possible, is compatible with TrainingPeaks (you’ll understand why in a few days).

By controlling the numbers, we can manage training better and improve our physical condition in a safe, healthy, and autonomous way.

Until the next post!