It appears you have not yet registered for SparkPeople. To get a free nutrition and fitness plan and join our community click here....



Cardio Workouts

Running For Endurance *


Want to run longer? This program will help increase your endurance and has 3 levels to choose from. It is a general program and may need to be adjusted depending on your fitness level. Use Rate of Perceived Exertion (RPE) as your guide (see below) and adjust speed or distance as necessary.

*As the program gets easier, slowly increase your time at the 5-6 RPE level. This will build endurance.

**If you do not have access to a treadmill, use RPE as your guide for how fast or slow to go.



Print This Workout

 
RPE Time
(min)
Beginner Program
(mph)**
Intermediate Program
(mph)

Advanced Program
(mph)
3.5 (warm up) 5 4.5 5.0 5.5
5 4 5.0 5.5 6.0
6 8 5.3 5.8 6.3
5 4 5.0 5.5 6.0
    Proceed to cool down Repeat series once (excluding warm up), then proceed to cool down Repeat series twice (excluding warm up), then proceed to cool down
3.5 (cool down) 5

4.5

5.0 5.5

TOTAL TIME
(including warm up and cool down)

  26 Minutes 42 Minutes 58 MInutes


R.P.E. Scale - Rate of Perceived Exertion
1-10 Scale that rates how you are feeling (both physically & mentally) as it relates to exercise fatigue. 1) Rest
2) Very Light
3) Light
4) Fairly Light
5) Somewhat Hard
6) Hard
7) Hard (heavy)
8) Hard (heavy plus)
8.5) Very Hard
9) Very Hard Plus
9.5) Extremely Hard
10) Maximum Exertion


Back to Fitness Resource Center

 
Today On SparkPeople
Featured Article
Quiz: Do You Suffer from Portion Distortion?

Knowing portion sizes is just as important as knowing how many portions to eat. How portion savvy are you?

Read More
MessageBoard Hot Topics
Top Searches
Seated Forward Bend
Stretch the back of your entire body.
Featured Recipe
Lime Shrimp
Submitted By: VBENNETT6287

A tasty shrimp dish, that's great for entertaining.

See This Recipe on SparkRecipes
Activity Stats
  • Calories Burned: 6,201,813,133
  • Pounds Lost: 8,124,682
  • Cups Water Drank: 185,174,731
  • SparkAmerica Minutes: 763,894,841
Join SparkPeople For Free!
Get a personalized diet and fitness plan, great newsletters, post to our message boards, and even your own personal SparkPage!

Join Now For Free!
Customize Today on SparkPeople