Beginner Cardio Training Program

Beginner Cardio Training Program

Beginner Cardio Training Program

Everyone knows the health benefits of running and our 24-week cardio workout program will get you off the couch and running in no time at all. This is an excellent program for a beginner runner who is trying to increase their amount of cardio training exercise or running to lose weight.

In our beginners cardio workout, you’ll spend the first three weeks walking. This should be a brisk walk so that you get your heart rate up, your breathing heavy and even sweating a little. You want to get your body used to exercise so that you can build up to running.

Over the next three weeks, we add an extra five-minute run each week. Slowly build up your endurance training. The amount of running gradually increases and the amount of walking decreases over time and by week 16 you’re up to two thirty-minute runs.

The most common mistake that beginners make is to run too fast. To get a sense of pace, you should use the “Talk” test. While you run you should be able to easily maintain a conversation in complete sentenses. You can sing while you run to test that you’re running at the correct pace. W = Minutes Walking R = Minutes Running

WeekMonTuesWedThursFriSatSun
1Walk for 20 minutes every other day
2Walk for 20 minutes every other day
3W20W20W20W20
4W20 R5W20W20
5W20 R5W20W15 R5
6W10W20 R5W15 R5W15 R5
7W5 R5W15 R5W15 R5W15 R5
8W5 R5W20 R5W15 R5W20 R5
9W5 R5W10 R10W10 R10W15 R10
10W5 R10W20 R10W20 R10W20 R10
11W10 R10W15 R15W15 R10W15 R10
12W10 R10W15 R15W15 R15W15 R10
13W15 R10W10 R20W15 R15W15 R10
14W10 R15W10 R20W10 R20W10 R10W10 R20
15W5 R15W5 R25W5 R25W10 R10
16W5 R20R30W5 R20R30W5 R15
17R25R30R20R30R20
18R30R30R20R30R25
19R30R30R25R30R25
20R20R30R20R20
21R30R30R30R25R20
22R30R35R30R30R25
23R30R40R30R30R30
24R20R45R20R30R30