Cardio Time

As promised, here is your weekly cardio workout.  This is a run/walk workout, so it is perfect for those who are either new to cardio training or simply don’t like the monotony of running for an hour.  This is a 30 minute workout with warmup at the beginning and cool down at the end.  Here you go..

  • Min 0-1: 3.0 mph
  • Min 1-3: 5.0 mph
  • Min 3-4: 3.5 mph
  • Min 4-6: 5.5 mph
  • Min 6-7: 3.0 mph
  • Min 7-10: 6.5 mph
  • Min 10-11: 3.0 mph
  • Min 11-13: 6.8 mph
  • Min 13-15: 3.5 mph
  • Min 15-16: 6.0 mph
  • Min 17-18: 6.5 mph
  • Min 18-20: 7.0 mph
  • Min 20-21: 3.0 mph
  • Min 21-22: 6.7 mph
  • Min 22-23: 7.0 mph
  • Min 23-24: 3.5 mph
  • Min 24-25: 6.8 mph
  • Min 25-26: 7.0 mph
  • Min 26-27: 7.2 mph
  • Min 27-30: 3.5 mph

As you can see, there is an undulating pattern of running and walking, with the higher running speeds toward the end.  You can alter the speeds as needed once you get a feel for the workout.  If it’s going to be too difficult, lower them, and vice versa.  Push yourself so that you are pretty tired by the end of it, but not so much that you can’t talk without discomfort or breaking up your sentences.

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