Cardio Progression Plan for Beginners
Starting running after years of not running can be challenging. Whether you’re dealing with discomfort in your tibialis or getting winded too quickly, it can feel tough at first. But just like strength training, running is all about gradually building endurance and cardiovascular strength. With time and consistency, your heart and lungs will adapt, making each run easier.
Weeks 1-4: Build a Base
Focus on short, easy intervals to get comfortable with the routine. The goal is to build a foundation without overexerting yourself. This phase will help you build the skills and endurance
Example:
- 4 rounds of 30 seconds jogging, 1.5 minutes walking
- Total time: 12 minutes
- Frequency: 3-4 times a week
Weeks 5-8: Increase Jogging Duration
Gradually increase your jogging time while maintaining longer walking intervals for recovery, challenging your cardiovascular system.
Example:
- 5 rounds of 1 minute jogging, 1 minute walking
- Total time: 15 minutes
- Frequency: 3-4 times a week
Weeks 9-12: Build Endurance
Increase jogging intervals and decrease walking recovery to push your limits and improve endurance.
Example:
- 5 rounds of 2 minutes jogging, 1 minute walking
- Total time: 20 minutes
- Frequency: 3-4 times a week
Weeks 13-16: Transition to Continuous Jogging
Focus on running for longer periods without walking breaks. Gradually build up to continuous runs.
Example:
- 10-15 minutes of continuous jogging
- Total time: 20-30 minutes
- Frequency: 3-4 times a week
Key Takeaway:
Consistency and gradual progression are crucial. Over time, your cardiovascular fitness will improve, making running easier and more enjoyable. Stick with the plan, listen to your body, and adjust as needed to match your pace!
