‘Cardio’, ‘CV sessions’, and ‘cardiovascular workouts’ are common expressions used in fitness circles, but what is cardiovascular training, really, and how can it help you prepare for a marathon or half marathon?
Whether you’re running to get fit, chasing a new PB, or training to take on your first race, understanding cardiovascular training is key to building the endurance, strength, and stamina that will carry you to the finish line.
In simple terms, cardiovascular (CV) training refers to any physical conditioning that exercises your heart, lungs, and circulatory system. When you do a cardio session, you’re strengthening your body’s engine, your heart and lungs, helping them deliver oxygen more efficiently to your working muscles.
This makes cardiovascular training essential for runners. The stronger your cardiovascular system, the easier it is to maintain pace, recover between efforts, and perform at your best on race day.
There are two useful ways to track how well your cardiovascular system is performing:
Your RHR measures how many times your heart beats in a minute at rest. A lower RHR typically means a stronger heart that can pump more blood per beat. Most adults average around 72 beats per minute, but with consistent cardio for runners, that number will gradually drop. Elite athletes, like former Olympic champion Sebastian Coe, reportedly had a resting heart rate as low as 29!
Blood pressure is shown as two numbers, such as 120/70. The top number (systolic) measures the pressure when your heart beats; the bottom number (diastolic) measures the pressure when your heart relaxes. Consistent cardiovascular training helps lower both, improving overall heart health and endurance.
Not all cardio is created equal, especially when your goal is to build endurance for running. The most effective marathon cardio training focuses on exercises that use large muscle groups and get your heart rate elevated for sustained periods.
Here are some top cardiovascular workouts that complement running:
If you’re new to structured training or looking to improve your race performance, check out realbuzz’s dedicated training plans in partnership with Runna:
Runna builds personalised plans tailored to your fitness level, ensuring you’re race-day ready without overtraining or burnout.
When you’re tackling 13.1 or 26.2 miles, your cardiovascular system is working overtime. Here’s how focused marathon cardio training benefits runners:
Here’s an example of how to integrate cardiovascular training into your weekly running routine:
These are just simple example plans that you could follow, but if you want a structured plan made for your fitness level and race goals, Runna’s bespoke training plans take the guesswork out of your preparation. Plus, you gain free access to Runna for two weeks when you sign up for realbuzz Rewards!
For general health, aim for at least 30 minutes of moderate cardio five times a week. For race training, your mileage and intensity will naturally increase, but remember to include rest days to allow your body to recover and adapt.
If you’re training for your first marathon or half-marathon, consider blending running-based cardio with low-impact options like swimming or cycling to build fitness while avoiding overuse injuries.
Now that you know what cardiovascular training is and how it supports your running, why not put your fitness to the test?
Realbuzz gives you exclusive access to some of the world’s best running events, helping you secure a guaranteed race entry while raising money for causes that matter.
Take your newfound cardio knowledge and start your journey toward the finish line, whether it’s your first half-marathon or a full marathon challenge. Explore our exclusive charity race entries and start training with Runna today.