Types of cardiovascular conditioning

Fixed steady state exercise intensity – Running or swimming
at fixed relative exercise intensity for 20 minutes or more.
Gradually progress to 30-60 minutes.

Interval training – High intensity running for 10-15 minutes,
interspersed with 10-15 minutes of low intensity walking or rest,
repeated several times in the training session.

Speed play or Fartlek – Speed of running is varied at different
stages or durations depending on how the client feels on the day.
Slope or gradient of running can be used to vary the pace.