SAMPLE CARDIO PROGRESSION

by Victor D

Program Description

To run more!

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Athletics
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
Jul 18, 2025 02:22
Last Edited
Jul 18, 2025 06:43

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

1

Run

1

30 mins

RPE 6

Day 1

1

Run

1

35 mins

RPE 6.5

Day 1

1

Run

1

40 mins

RPE 7

Day 1

1

Run

1

45 mins

RPE 7-7.5

Day 1

1

Run

1

50 mins

RPE 7.5-8

Day 2

1

Run

1

30 mins

RPE 6

Day 2

1

Run

1

35 mins

RPE 6.5

Day 2

1

Run

1

40 mins

RPE 7

Day 2

1

Run

1

45 mins

RPE 7-7.5

Day 2

1

Run

1

50 mins

RPE 7.5-8

Day 3

1

Run

1

30 mins

RPE 6

Day 3

1

Run

1

35 mins

RPE 6.5

Day 3

1

Run

1

40 mins

RPE 7

Day 3

1

Run

1

45 mins

RPE 7-7.5

Day 3

1

Run

1

50 mins

RPE 7.5-8

Day 4

1

Run

1

30 mins

RPE 6

Day 4

1

Run

1

35 mins

RPE 6.5

Day 4

1

Run

1

40 mins

RPE 7

Day 4

1

Run

1

45 mins

RPE 7-7.5

Day 4

1

Run

1

50 mins

RPE 7.5-8

Day 5

1

Run

1

30 mins

RPE 6

Day 5

1

Run

1

35 mins

RPE 6.5

Day 5

1

Run

1

40 mins

RPE 7

Day 5

1

Run

1

45 mins

RPE 7-7.5

Day 5

1

Run

1

50 mins

RPE 7.5-8

Day 6

1

Run

1

30 mins

RPE 6

Day 6

1

Run

1

35 mins

RPE 6.5

Day 6

1

Run

1

40 mins

RPE 7

Day 6

1

Run

1

45 mins

RPE 7-7.5

Day 6

1

Run

1

50 mins

RPE 7.5-8

Day 1

1

Run

1 Set

30 mins

@6

Day 2

1

Run

1 Set

30 mins

@6

Day 3

1

Run

1 Set

30 mins

@6

Day 4

1

Run

1 Set

30 mins

@6

Day 5

1

Run

1 Set

30 mins

@6

Day 6

1

Run

1 Set

30 mins

@6