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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 23, 2025 09:56

Summary

Elevate your endurance with the SAMPLE CARDIO PROGRESSION program, a structured 5-week journey designed to boost your cardiovascular fitness. Committing to 6 days a week, you’ll engage in consistent running sessions, gradually increasing your time and intensity to challenge your limits. This program is perfect for those ready to enhance their stamina and overall performance. Get ready to lace up your shoes and hit the ground running—your fitness goals are within reach!
Muscle Engagement
Front
Back
MuscleSet
Other
100%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7-7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 7.5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 7.5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 7.5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7-7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 7.5-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7-7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 7.5-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 7-7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 7.5-8
Week 1
1 / 5 Weeks
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