Beginner endurance training program(weekly plan)

 

Day 1 – Cardio + Core

• Jogging or brisk walking – 25 minutes

• Cycling – 10 minutes

• Plank – 3 sets × 30 seconds

Day 2 – Full Body Conditioning

• Squat – 3 sets × 12 reps

• Push-up – 3 sets × 10 reps

• Jump Rope – 3 rounds × 2 minutes

Day 3 – Long Cardio Session

• Running, cycling, or swimming – 35–40 minutes at moderate pace

Day 4 – Rest or Active Recovery

• Light walking

• Stretching or yoga

Day 5 – Interval Training

• Warm-up jogging – 5 minutes

• Sprint – 30 seconds

• Walk – 1 minute

• Repeat 8–10 rounds

Day 6 – Lower Body Endurance

• Lunges – 3 sets × 12 reps

• Step-up – 3 sets × 12 reps

• Cycling – 20 minutes

Day 7 – Rest