endurance

Endurance Beginner 3

6 weeks 18 workouts 3 days/week beginner

About this program

A 6-week beginner endurance training program. Progressive overload each week with structured recovery and evidence-based exercise selection.

Program breakdown

Week 1 preview

Zone 2 Run (or brisk walk)
1 × 20 min@ easyRest 0s
Bodyweight Squat
3 × 15@ BWRest 45s
Push-Up (knees ok)
3 × 10@ BWRest 45s
Plank
3 × 30s@ BWRest 45s

Endurance Beginner 3

A 6-week beginner endurance training program. Progressive overload each week with structured recovery and evidence-based exercise selection.

Week 1

Day 1 · Week 1 Day 1 — Tempo

Beginner Endurance Training — Tempo. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Zone 2 Run (or brisk walk)	1	20 min		@ easy · Nasal breathing. Baseline week — set working weights ~RPE 6-7.
Bodyweight Squat	3	15	45s	@ BW · Baseline week — set working weights ~RPE 6-7.
Push-Up (knees ok)	3	10	45s	@ BW · Baseline week — set working weights ~RPE 6-7.
Plank	3	30s	45s	@ BW · Baseline week — set working weights ~RPE 6-7.

Day 2 · Week 1 Day 2 — Intervals

Beginner Endurance Training — Intervals. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Row (Zone 2)	1	20 min		@ easy · Even split. Baseline week — set working weights ~RPE 6-7.
Reverse Lunge	3	10/leg	45s	@ BW · Baseline week — set working weights ~RPE 6-7.
Bent-Over Row (DB)	3	12	45s	@ light · Baseline week — set working weights ~RPE 6-7.
Dead Bug	3	10	45s	@ BW · Baseline week — set working weights ~RPE 6-7.

Day 3 · Week 1 Day 3 — Long

Beginner Endurance Training — Long. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Bike Intervals	8	1 min hard / 2 min easy		@ moderate · RPE 6-7. Baseline week — set working weights ~RPE 6-7.
Kettlebell Swing	3	15	60s	@ light KB · Baseline week — set working weights ~RPE 6-7.
Glute Bridge	3	15	45s	@ BW · Baseline week — set working weights ~RPE 6-7.

Week 2

Day 1 · Week 2 Day 1 — Tempo

Beginner Endurance Training — Tempo. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Zone 2 Run (or brisk walk)	1	20 min		@ easy · Nasal breathing. Add 2.5-5% load or 1 rep vs Week 1.
Bodyweight Squat	3	15	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.
Push-Up (knees ok)	3	10	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.
Plank	3	30s	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.

Day 2 · Week 2 Day 2 — Intervals

Beginner Endurance Training — Intervals. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Row (Zone 2)	1	20 min		@ easy · Even split. Add 2.5-5% load or 1 rep vs Week 1.
Reverse Lunge	3	10/leg	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.
Bent-Over Row (DB)	3	12	45s	@ light · Add 2.5-5% load or 1 rep vs Week 1.
Dead Bug	3	10	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.

Day 3 · Week 2 Day 3 — Long

Beginner Endurance Training — Long. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Bike Intervals	8	1 min hard / 2 min easy		@ moderate · RPE 6-7. Add 2.5-5% load or 1 rep vs Week 1.
Kettlebell Swing	3	15	60s	@ light KB · Add 2.5-5% load or 1 rep vs Week 1.
Glute Bridge	3	15	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.

Week 3

Day 1 · Week 3 Day 1 — Tempo

Beginner Endurance Training — Tempo. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Zone 2 Run (or brisk walk)	1	20 min		@ easy · Nasal breathing. Add another 2.5-5% or 1-2 reps. Sleep hard.
Bodyweight Squat	3	15	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.
Push-Up (knees ok)	3	10	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.
Plank	3	30s	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 2 · Week 3 Day 2 — Intervals

Beginner Endurance Training — Intervals. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Row (Zone 2)	1	20 min		@ easy · Even split. Add another 2.5-5% or 1-2 reps. Sleep hard.
Reverse Lunge	3	10/leg	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.
Bent-Over Row (DB)	3	12	45s	@ light · Add another 2.5-5% or 1-2 reps. Sleep hard.
Dead Bug	3	10	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 3 · Week 3 Day 3 — Long

Beginner Endurance Training — Long. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Bike Intervals	8	1 min hard / 2 min easy		@ moderate · RPE 6-7. Add another 2.5-5% or 1-2 reps. Sleep hard.
Kettlebell Swing	3	15	60s	@ light KB · Add another 2.5-5% or 1-2 reps. Sleep hard.
Glute Bridge	3	15	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.

Week 4

Day 1 · Week 4 Day 1 — Tempo

Beginner Endurance Training — Tempo. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Zone 2 Run (or brisk walk)	1	20 min		@ easy · Nasal breathing. Peak intensity week — push top sets.
Bodyweight Squat	3	15	45s	@ BW · Peak intensity week — push top sets.
Push-Up (knees ok)	3	10	45s	@ BW · Peak intensity week — push top sets.
Plank	3	30s	45s	@ BW · Peak intensity week — push top sets.

Day 2 · Week 4 Day 2 — Intervals

Beginner Endurance Training — Intervals. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Row (Zone 2)	1	20 min		@ easy · Even split. Peak intensity week — push top sets.
Reverse Lunge	3	10/leg	45s	@ BW · Peak intensity week — push top sets.
Bent-Over Row (DB)	3	12	45s	@ light · Peak intensity week — push top sets.
Dead Bug	3	10	45s	@ BW · Peak intensity week — push top sets.

Day 3 · Week 4 Day 3 — Long

Beginner Endurance Training — Long. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Bike Intervals	8	1 min hard / 2 min easy		@ moderate · RPE 6-7. Peak intensity week — push top sets.
Kettlebell Swing	3	15	60s	@ light KB · Peak intensity week — push top sets.
Glute Bridge	3	15	45s	@ BW · Peak intensity week — push top sets.

Week 5

Day 1 · Week 5 Day 1 — Tempo

Beginner Endurance Training — Tempo. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Zone 2 Run (or brisk walk)	1	20 min		@ easy · Nasal breathing. Deload-adjacent: reduce load ~10%, keep reps.
Bodyweight Squat	3	15	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.
Push-Up (knees ok)	3	10	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.
Plank	3	30s	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.

Day 2 · Week 5 Day 2 — Intervals

Beginner Endurance Training — Intervals. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Row (Zone 2)	1	20 min		@ easy · Even split. Deload-adjacent: reduce load ~10%, keep reps.
Reverse Lunge	3	10/leg	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.
Bent-Over Row (DB)	3	12	45s	@ light · Deload-adjacent: reduce load ~10%, keep reps.
Dead Bug	3	10	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.

Day 3 · Week 5 Day 3 — Long

Beginner Endurance Training — Long. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Bike Intervals	8	1 min hard / 2 min easy		@ moderate · RPE 6-7. Deload-adjacent: reduce load ~10%, keep reps.
Kettlebell Swing	3	15	60s	@ light KB · Deload-adjacent: reduce load ~10%, keep reps.
Glute Bridge	3	15	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.

Week 6

Day 1 · Week 6 Day 1 — Tempo

Beginner Endurance Training — Tempo. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Zone 2 Run (or brisk walk)	1	20 min		@ easy · Nasal breathing. Test week — beat Week 4 by load or reps.
Bodyweight Squat	3	15	45s	@ BW · Test week — beat Week 4 by load or reps.
Push-Up (knees ok)	3	10	45s	@ BW · Test week — beat Week 4 by load or reps.
Plank	3	30s	45s	@ BW · Test week — beat Week 4 by load or reps.

Day 2 · Week 6 Day 2 — Intervals

Beginner Endurance Training — Intervals. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Row (Zone 2)	1	20 min		@ easy · Even split. Test week — beat Week 4 by load or reps.
Reverse Lunge	3	10/leg	45s	@ BW · Test week — beat Week 4 by load or reps.
Bent-Over Row (DB)	3	12	45s	@ light · Test week — beat Week 4 by load or reps.
Dead Bug	3	10	45s	@ BW · Test week — beat Week 4 by load or reps.

Day 3 · Week 6 Day 3 — Long

Beginner Endurance Training — Long. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Bike Intervals	8	1 min hard / 2 min easy		@ moderate · RPE 6-7. Test week — beat Week 4 by load or reps.
Kettlebell Swing	3	15	60s	@ light KB · Test week — beat Week 4 by load or reps.
Glute Bridge	3	15	45s	@ BW · Test week — beat Week 4 by load or reps.

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