VOL 1

aerobic base
BUILDER
8-WEEK TRAINING PROGRAM
 TABLE OF
CONTENTS INTRO..................03
HOW TO USE THIS PROGRAM.................04
KEY SESSION TYPES..................05
THINGS TO KNOW..................06
FAQ’S & MOBILITY GUIDANCE..................07
PRE -TEST..................08
TRAINING PHASE ONE..................09
WEEK 01..................10
WEEK 02..................11
WEEK 03..................13
WEEK 04..................14
TRAINING PHASE TWO..................15
WEEK 05..................16
WEEK 06..................17
WEEK 07..................19
WEEK 08..................20
CONCLUSION..................21

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 WELCOME TO THE
BROTHERHOOD
Welcome to the Brotherhood

You’ve taken the first step to rebuilding your fitness foundation the right way, through
consistency, commitment, and smart training that actually builds you up.

Whether you're a beginner runner, returning from injury, or just looking to rebuild your
aerobic engine, this program is designed to help you improve endurance, strengthen your
heart and lungs, and become more capable across multiple modalities.

This isn’t about crushing yourself daily, it’s about sustainable progress. Every week, you'll
combine running, biking, rucking, and swimming to build a complete aerobic base while
minimizing the risk of burnout or injury.

Let’s get to work.

-Rory
OWNER, HTK FITNESS
HOW TO USE THIS
PROGRAM
WHATYOU’LLBUILD TRAININGPHASES
Phase 1 (Weeks 1–4): FOUNDATION
Stronger aerobic capacity
Goal: Reintroduce aerobic work safely
Tools: Walk/jog intervals, short rucks, and
Improved movement economy
cross-training
Multi-modal endurance
Phase 2 (Weeks 5–8): DURABILITY +
OUTPUT
Mental toughness and resilience
Goal: Handle longer efforts and tougher
sessions
Tools: Progression runs, extended rucks,
interval rides, continuous swims

WEEKLYSCHEDULE SCHEDULE

DAY 1 RUN OR WALK / JOG INTERVALS

DAY 2 INCLINE WALK OR CROSS-TRAIN

DAY 3 JOG / PROGRESSION RUN

DAY 4 SWIM OR BIKE (MODERATE)

DAY 5 REST DAY

DAY 6 RUCK WALK (LOADED)

DAY 7 OPTIONAL: EASY MOVEMENT OR FULL REST

You’ll train 5 days per week minimum. The 6th day is optional.

You can move days around, just don’t stack the toughest sessions back-to-back.

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KEY SESSION TYPES
RUN / INTERVALS
Mix of walk/jog, steady-state, and progressive effort runs. These sessions focus on improving
cardiac output, breathing mechanics, and consistency.

RUCKING
Backpack loaded with 10–20% of your bodyweight. Builds strength, stamina, and load-bearing
capacity with less impact than running.

SWIMMING / BIKING
Non-impact endurance work. Swim with fins if available. On the bike, maintain smooth cadence
and focus on steady breathing.

INCLINE WALKS
Used to improve gait strength and aerobic efficiency without pounding the joints. Usually on
treadmill @ 3–15% grade.

RECOVERY DAYS
Low effort movement. These days are about longevity not performance.

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things to know
HEART RATE ZONES
For most sessions, we have referenced effort, but you can also go off target heart rate zones. This is
in relation to your max heart rate. As a general guide, you calculate your max heart rate by taking
220 and subtracting your age.

Example: If you are 30 years old, then 220 - 30 = 190 max HR (heart rate)

So if we then call for 80%, take 190 & find 80% of this number. 190 x 80% = 152 bpm

This is optional and you can run the sessions purely by effort.

EFFORT
All sessions use perceived effort (PE). Your effort may change across the session. Focus on
how it feels, not the pace.

60% – Conversational. Feels easy.

70% – Moderate. Can talk but with effort.
80% – Hard. Talking is difficult.
90% – Very hard. Controlled discomfort.

Use nasal breathing as your limiter on easy runs and walks.

SESSION STRUCTURE
Warm-up: Before moderate or intense sessions: Cool-down:
Jog or walk for 5–10 minutes Walk or light jog for 5–10 minutes
Then choose 4–5 dynamic drills: Then choose 2–3 mobility drills:
Leg swings x10/leg Couch stretch x30s/leg
Walking knee hugs x10/leg Seated straddle reach x30s/side
Arm circles x10 each direction 90/90 hip switches x10/side
World’s greatest stretch x5/side Foam roll key areas
High knees or skips x10m (quads/glutes/calves)

Work: Tip: Only use full warm-up/cool-down on

Follow the day’s session plan tougher sessions (e.g., intervals, rucks,
Stay within effort guidelines long runs). Easy swims and walks may not
require it.

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FAQ’s
Q: WHAT IF I MISS A SESSION?
Move on or repeat the previous week if you missed more than two sessions.

Q: CAN I RUCK MORE THAN ONCE PER WEEK?

Not until your legs and traps are fully conditioned. One ruck per week is plenty for now.

Q: HOW SHOULD I PROGRESS AFTER THIS?

Once you complete this base phase, you will be ready for our intermediate running plans (2 & 5
mile).

MOBILITY GUIDANCE
MOBILITY WORK
Use the following 2–3x per week:

Cat-cow x 10

World’s greatest stretch x 5/side

Seated straddle reaches x 30 sec/side

90/90 hip switches x 10 each side

Couch stretch x 30-60 sec each leg

OPTIONAL TOOLS
Foam rolling or massage ball (glutes,
quads, hamstrings)

Contrast showers (hot/cold)

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PRE-TEST
OPTIONAL
Walk 2 miles for time OR jog 1 mile easy. Log your pace and how you feel. This gives you a baseline
to compare against at week 8.

PRE TEST:
2 Mile time trial = Time
Date

PRE TEST:
1 Mile time trial = Time
Date

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 TRAINING PHASE 1

WEEKS
01-04
 TRAINING PHASE 1

WEEK 01.
DAY 1. TRACK INTRO DAY 5. REST DAY
(RUN / WALK) Take a rest, you’ve earned it
Walk curves, jog straights @ 60% effort x 8 laps
(3200m total)
DAY 6. RUCK WALK
Tip: Walk slowly enough to recover and maintain a 30 minutes with 15% bodyweight
consistent jog speed
Pace = "late for work" brisk

DAY 2. 2 MILE BRISK WALK

Walk 2 miles as fast as you can without jogging DAY 7. OPTIONAL
Bike 20 min easy OR rest

DAY 3. LIGHT SWIM OR

EASY WALK
30 min swim (any stroke or with fins)

Alternative: 30 min casual walk

DAY 4. RUN / WALK

INTERVALS
Jog 1 min, walk 1 min × 10 rounds

Keep jog light and conversational

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 TRAINING PHASE 1

WEEK 02.
DAY 1. JOG + WALK DAY 5. REST DAY
BLOCKS Take a rest, you’ve earned it
Jog 3 mins, walk 2 mins × 5 rounds

All jogging should be under 65% effort DAY 6. JOG

CONTINUOUS
20 min slow jog, maintain pace throughout
DAY 2. INCLINE TREADMILL
WALK
3mph @ 3% incline for 30 min DAY 7. OPTIONAL
Bike or walk 30 min

DAY 3. SWIM INTERVALS

6 x 50m @ 70% effort
30s rest between swim intervals

250m cooldown

DAY 4. RUCK INTERVALS

4 min ruck walk + drop ruck + 2 min jog @ 60%

Repeat x 5 rounds

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 Train like your
life depends on it.
because one day,
it might.
 TRAINING PHASE 1

WEEK 03.
DAY 1. TRACK DAY DAY 5. REST DAY
Walk curves, jog straights x 10 laps Take a rest, you’ve earned it

DAY 2. 3 MILE WALK DAY 6. BIKE EASY

Try to improve pace from Week 1 45 min at a pace where you could talk the whole
time

DAY 3. JOG + PICKUPS

Jog 10 min @ 65% → Walk 3 min → Jog 8 min @ DAY 7. OPTIONAL
70% 20 min jog/walk as needed

DAY 4. RUCK MARCH

40 min with 15% bodyweight

Moderate effort, steady pace

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 TRAINING PHASE 1

WEEK 04.
DAY 1. JOG / WALK DAY 5. REST DAY
FARTLEK Take a rest, you’ve earned it
1 min hard jog @ 75%, 2 min walk × 8 rounds

DAY 6. RUCK
DAY 2. INCLINE 50 min with 15% bodyweight, steady effort.

TREADMILL
30 min max incline walk – start slow and push pace DAY 7. OPTIONAL
each 5 min without reducing incline
Bike recovery 20-30 min

DAY 3. SWIM
4 x 100m at steady pace w/ 30s rest between
4 x 25m hard w/ 30s rest between

250m cooldown

DAY 4. JOG LONG

30 min conversational jog, no walking

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 TRAINING PHASE 2

WEEKS
05-08
 TRAINING PHASE 2

WEEK 05.
DAY 1. TRACK JOG / DAY 5. REST DAY
BACK JOG Take a rest, you’ve earned it
Walk curves, alternate forward/backward jogs on
straights (x10 laps)
DAY 6. JOG & RUCK
Jog 15 min → Ruck 15 min (15-20% BW)
DAY 2. JOG BLOCKS
Jog 10 min → Walk 2 min → Jog 10 min DAY 7. OPTIONAL
Light walk or stretch session
DAY 3. POOL DAY
8 x 50m with fins w/ 30s rest between
4 x 25m sprint w/ 30s rest between

250m cooldown

DAY 4. BIKE RIDE

10 miles in under 60 min

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 TRAINING PHASE 2

WEEK 06.
DAY 1. TEMPO JOG DAY 5. REST DAY
Jog 25 min @ 70% → Walk 5 min → Jog 10 min Take a rest, you’ve earned it
@ 75%

DAY 6. JOG
DAY 2. INCLINE TREADMILL Jog 35-40 min continuous
45 min at 5% incline, increase speed every 10 min

DAY 7. OPTIONAL
DAY 3. SWIM LADDERS Bike or easy swim
2 x 100m
2 x 50m
4 x 25m
2 x 50m

Rest as long as it took you to swim the interval.

250m cooldown

DAY 4. RUCK INTERVALS

5 min brisk march (15-20% BW) + 3 min jog x 4
rounds

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You don’t rise to the
occasion. You fall
to the level of your
training.
 TRAINING PHASE 2

WEEK 07.
DAY 1. TRACK DAY DAY 5. REST DAY
Run straights hard @ 80% Take a rest, you’ve earned it

Walk curves. Repeat until 1600m of straights is

completed. This will be 8 full laps. DAY 6. LONG JOG
45-50 min steady effort

DAY 2. RUCK & JOG

30 min ruck (20% BW) → 15 min jog @ 60% DAY 7. OPTIONAL
Incline walk 30 min

DAY 3. POOL INTERVALS

10 x 25m sprint

Rest as long as it took you to swim the interval.

250m cooldown

DAY 4. JOG TEST

3 miles broken up:

Mile 1 @ 80%
Mile 2 @ 90%
Mile 3 = fastest possible

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 TRAINING PHASE 2

WEEK 08.
PEAK WEEK
DAY 1. TREADMILL MAX DAY 5. REST DAY
INCLINE TEST Take a rest, you’ve earned it
60 min walk: maintain top pace while gradually
decreasing incline
DAY 6. FINAL RUN
Log distance 3-mile run. Record splits per mile.

Goal: Negative splits (each mile faster than the

DAY 2. JOG INTERVALS last)
Jog 10 min @ 70% → Walk 2 min → Jog 10 min @
80%
DAY 7. OPTIONAL
10-mile bike ride OR light 30-min walk
DAY 3. RUCK CHALLENGE
60 minutes at 20% BW, steady and strong pace

DAY 4. SWIM
1200m continuous swim at moderate effort

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CONCLUSION
AEROBIC BASE BUILDER
Congratulations on making it through all 8 weeks of your
Aerobic Base Builder program.
“
You’ve laid a rock-solid foundation that your future
performance will be built on.
If you’re going
through hell,
The journey you are on doesn’t stop here. Keep striving to go
further and fight harder every single day. keep going.
We’ve got your six.

All our other training plans can be found up on our site at www.hardtokillfitness.co
For any other questions or help with your training, feel free to reach out to me at
[email protected]

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DISCLAIMER: Participation in any exercise program involves the risk of physical injury. You are strongly encouraged to
consult with your doctor before beginning this program. Your engagement with this program is at your own risk and, by
so engaging, you agree that, to the extent the law permits, you will assume all risk of injury to yourself and release and
discharge Hard to Kill Fitness (and its agents and employees) from any and all claims or causes of action arising from
your engagement with the program.

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