3-Month Aerobic training program

My client who doesn't do cardio or aerobic training as often, will be prescribed the following exercises of Biking 2 times a week with one day indoors and 1 day outdoors and running indoors 1 time a week and one day outdoors for a total of 4 exercise/training days a week. Having my client aerobically train 4/7 days a week while slowly loading volume each week will build his endurance and condition him throughout the program giving him efficient results towards the end. These exercises were chosen because these simple but go to cardio or aerobic exercises will be easy for the client to get accustomed too at the zone 1 intensity he will begin at. Starting at a low intensity and high volume for the first few weeks will condition and prepare him and his body for the volume increases and slight intensity increases in the following weeks to come in the program. I started my client in a beginning phase as again, he does not perform cardio/aerobic training that often, and I want to progress him to a peaking phase as if he were to run a race at the end of the program. 

Here are some warmup/cool downs I also have prescribed along each training session for my client to choose from:

Lower Body Warm up:

• High knees  

• Butt kicks  

• Knee pulls  

• Tin Mans 

• A skips 

• Lateral shuffles  

Lower Body Cool Down:

• 1 mile walk

• Foam rolling  

• Hamstring stretch  

• Standing Calf stretch 

• Lunges  

• Standing iliotibial band stretch  

• Standing shin stretch