by Coach Barry Anderson  As you plan your training program and progress toward your overall goals keep these three variables in mind—Duration, Frequency, and Intensity. These variables can apply to any type of workout (easy run, interval, etc.) or overall training plan to help assure your progression to higher levels of fitness.

Duration can be measured in terms of distance or time. Particularly for the beginner, time may be an easier way to measure the duration component since the majority of runners use roads and trails that may not have known distance markings. At some point it will be beneficial to also do runs based on distance if you include entering organized races as a part of your running goals. Knowing that you can run 3 miles will help give you confidence in your first 5k race.

Photo: Training run just a few miles from Barry's house in Manhattan, Kansas.

Frequency will usually refer to the number of days or workouts (for those who workout more than once per day) that are planned for a set period of time—most often weekly. Frequency can also be used as a measure of the number of repetitions in an interval or fartlek style workout.

Intensity is simply the speed at which you run. Obviously, the faster pace of your run will increase the intensity of the workout and corresponding stress on your body’s muscular and cardiovascular systems. Varying intensity is necessary in your weekly plans to allow for easy, recovery, days which allow your body to rebuild and adapt from your intense training days.

Workouts like interval training or fartlek runs involve all three variables. For instance, you may initially begin an interval workout with 6 repeats (frequency) of 440 yards (duration/distance) in 90 seconds each (intensity) with a rest of 1 minute (duration/time) between each run. Any of the three variables can be changed to increase or decrease the overall impact of this type workout.

Barry Anderson was the women’s track coach for 10 years at Kansas State University. During his tenure, he was responsible for organizing and hosting the first women’s Big 8 conference championship, and coached over 30 athletes that earned All-American status.