Physical Education - General Exercise Guidelines: Cardiorespiratory Endurance

3 to 5 workouts/week (Monday/Wednesday/Friday)

Stage 1 - Walk/Jog Program – Goal is to stay between 65-75% of MHR

Week 1	Walk 100 meters/Jog 100 meters – continue for 20 minutes
Week 2	Walk 200 meters/Jog 200 meters – continue for 20 minutes
Week 3	Walk 300 meters/Jog 300 meters – continue for 20 minutes
Week 4	Walk 400 meters/Jog 400 meters – continue for 20 minutes

Stage 2 -Walk/Jog Program – Goal is to stay between 70-80% of MHR

Week 1	Jog 800 meters (2 laps) – walk 1 minute in between – do this 4 times
Week 2	Jog 1200 meters (3laps) – walk 2 minutes in between – do this 3 times
Week 3	Jog 1 mile (4 laps) – walk 3 minutes in between – do this 2 times
Week 4	Jog 1 ½ miles for time

*(ACSM, 2000)

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