Beginner Cardio Training Program

Everyone knows 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 cardio 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 use to exercising so that you can build up to running.

Over the next three weeks, we add an extra five-minute run for each week. Slowly building 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 comman mistake that beginners make is to run to 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
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