Week FOUR Cardiovascular Workouts

Cardiovascular workouts should be done on Days 2, 4 and 6. You can use the description below as a guide.


  • Our initial goal is to do up to 60 minutes of cardiorespiratory training a week w/ a 10% increase progression each week for 6 weeks.
  • Ideally, we will be doing 30 minutes of continuous activity by week 5.
  • Focus is on steady state exercise at a Rate of Perceived Exertion* between 3-4 on a scale of 1-10.*

Cardio Chart YMCA


Couch to 5K — Complete three times this week

  • Brisk five-minute warmup walk
  • Roll right through the following:
    • 3 minutes of running
    • 90 seconds walking
    • 5 minutes running
    • 2.5 minutes walking
    • 3 minutes running
    • 90 seconds walking
    • 5 minutes running
  • Five-minute cool down


Weekly Workouts Planned By YMCA of Greenville (SC) Leslie Knox –  ACSM Certified Personal Trainer

Made possible in part by:

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