Steady Cardio Base

Conversational-pace endurance work over 8 weeks. Three weekly sessions that grow from 30-45 to 40-60 minutes of steady running to build aerobic capacity.

30 min easy

• Warm-up walk, 5 min
• Easy steady, 25 min
• Cool-down, 5 min

40 min easy

• Warm-up walk, 5 min
• Easy steady, 35 min
• Cool-down, 5 min

45 min progressive

• Warm-up walk, 5 min
• Easy, 15 min
• Moderate, 15 min
• Strong, 10 min
• Cool-down, 5 min

32 min easy

• Warm-up walk, 5 min
• Easy steady, 27 min
• Cool-down, 5 min

43 min easy

• Warm-up walk, 5 min
• Easy steady, 38 min
• Cool-down, 5 min

47 min progressive

• Warm-up walk, 5 min
• Easy, 16 min
• Moderate, 16 min
• Strong, 10 min
• Cool-down, 5 min

All programs