How Do I Improve My Endurance?

 

Foundations:

Level 1:
Start by scheduling a 5 minute walk, on a flat surface, 3 times per week. 
Level 2:
Gradually build up to a 10 minute walk, 3 times per week.
Level 3:
Increase the frequency to 5 days per week.
 

Beginner

Level 1:
Start by scheduling a 10 minute endurance activity, 3 times a week. Gradually build up to 20 minutes, 3 times per week. 
 
Level 2:
Once you have achieved the 20 minute duration, increase the intensity. By using the Borg Category Rating Scale below, gradually build your way up to an effort level 13. Do this by quickening your pace or increasing the steepness of the grade.
 
Borg Rating Scale
1-5 Least Effort
6
7 Extremely light
8
9 Very light (easy walking)
10
11 Fairly light                Endurance
12                                Training
13 Somewhat Hard        Zone
14
15 Hard
16
17 Very hard (you are fatigued)
18
19 Extremely hard (can't do this for long)
20 Maximal exertion
Level 3
Increase the frequency to 7 days per week.

Intermediate:

Find your Target Heart Rate below:
 
Age
Desired Range for Heart Rate During Endurance Activities
(70%-85% of Maximum) Shown in Beats per Minute
40
126-153 bpm
50
119-145 bpm
60
112-136 bpm
70
105-128 bpm
80
98-119 bpm
90
91-111 bpm
100
84-102 bpm
 
Level 1:
Perform an endurance activity that keeps your heart in your zone for 20 minutes 3 times per week.
 
Level 2:
Gradually build up to 30 minutes, 3 times per week.
 
Level 3:
Increase frequency to 7 days per week.
 
Advanced:
Level 1: FIND YOUR KARVONEN ZONE
First thing in the morning—before you even sit up to turn off the alarm—take your pulse. Count how many beats you feel in one minute. This is your resting heart rate (RHR). Put your resting heart rate and your age into the formula below. (This is an example of a 23 year old with a resting heart rate of 65.) 
 
The Karvonen Formula: 
206.9 - (0.67 x 23 (age)) = 191
191 - 65 (resting heart rate) = 126
126 * 65% (low end of heart rate zone) OR 85% (high end) = 82 OR 107
82 + 65 (resting heart rate) = 147
107 + 65 (RHR) = 172 The target heart rate zone for this person is 147 to 172
 
Perform an endurance activity that keeps your heart in your Karvonen Zone for 30 minutes, 3 times per week. 
 
Level 2:
Gradually increase time to 60 minutes, 3 times per week
 
Level 3:
Gradually increase frequency to 7 days per week.