Beginner Cardio Training Program

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

In our beginner’s 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 will 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 sentences. You can sing while you run to test that you’re running at the correct pace. W = Minutes Walking R = Minutes Running

Week	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
1	Walk for 20 minutes every other day
2	Walk for 20 minutes every other day
3	W20	W20	—	W20	—	W20	—
4	—	W20 R5	—	W20	—	W20	—
5	—	W20 R5	—	W20	—	W15 R5	—
6	W10	W20 R5	—	W15 R5	—	W15 R5	—
7	W5 R5	W15 R5	—	W15 R5	—	W15 R5	—
8	W5 R5	W20 R5	—	W15 R5	—	W20 R5	—
9	W5 R5	W10 R10	—	W10 R10	—	W15 R10	—
10	W5 R10	W20 R10	—	W20 R10	—	W20 R10	—
11	W10 R10	W15 R15	—	W15 R10	—	W15 R10	—
12	W10 R10	W15 R15	—	W15 R15	—	W15 R10	—
13	W15 R10	W10 R20	—	W15 R15	—	W15 R10	—
14	W10 R15	W10 R20	—	W10 R20	W10 R10	W10 R20	—
15	W5 R15	W5 R25	—	W5 R25	—	W10 R10	—
16	W5 R20	R30	—	W5 R20	R30	W5 R15	—
17	R25	R30	—	R20	R30	R20	—
18	R30	R30	—	R20	R30	R25	—
19	R30	R30	—	R25	R30	R25	—
20	R20	R30	—	R20	—	R20	—
21	R30	R30	—	R30	R25	R20	—
22	R30	R35	—	R30	R30	R25	—
23	R30	R40	—	R30	R30	R30	—
24	R20	R45	—	R20	R30	R30	—

Tags : Beginner, Cardio Training