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One-Month Beginner Cardio Program

I know doing cardio is the most dreaded thing possible, but it is a must for a healthy lifestyle. There are all forms of cardio, but they all have one similar benefit; a healthier heart. I am a runner and I absolutely love it, so doing cardio is actually fun for me (as weird as that sounds).

I have put together a one-month beginner cardio plan to introduce those of you to the joy of running.  I am going to start slow and work in a few extra miles as the month progresses. Good Luck!!

Jog or walk as slow or as fast as you want. Remember, this is just a guide, you can adjust it to fit your schedule or your level of cardiovascular endurance. Before you begin, make sure your doctor advises that you’re healthy enough to persue this plan.


Week 1

M: 2 mile walk   T: 3 mile walk   W: 4 mile walk   Th: 3 mile walk   F: 2 mile walk

Week 2

M: 1 mile jog, 1 mile walk   T: 1 mile jog, 1 mile walk   W: 1 mile jog, 2 mile walk   Th: 1 mile jog, 2 mile walk   F: 2 mile jog

Week 3

M: 2 mile jog   T: 2 mile jog, 1 mile walk   W: 2 mile jog, 1 mile walk   TH: 2 mile jog, 1 mile walk   F: 2.5 mile jog

Week 4

M: 2 mile jog   T: 2 mile jog   W: 2.5 mile jog   Th: 2.5 mile jog   F: 3 mile jog

Week 5

Run a 5k race

Please feel free to ask any questions if you have any, either here in the comments or via email.

September 20th, 2008

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