AEROBIC BASE BUILDER

Lay the Groundwork for Performance that lasts.

Whether you’re returning from injury, new to running, or just tired of feeling unfit, the Aerobic Base Builder is your starting point.

This 8-week program is designed to build your cardiovascular system, restore movement capacity, and create a foundation strong enough to take on anything from Special Operations selection prep to advanced run programs.

You’ll train with a combination of walk-jog intervals, rucking, biking, swimming, and steady-state efforts that increase your work capacity without breaking you down.

It’s the program we recommend to any member of the Brotherhood who needs to restart with structure, build durability, and feel fit again

This Program Is Perfect For:

• Beginner runners or those coming back from time off
• Individuals recovering from injury or burnout
• Anyone looking to build a real aerobic base without pounding their joints
• Tactical athletes who want to improve endurance the smart way
• Members preparing for more intense HTK training programs 
  
  

This program is built to help you develop a strong aerobic foundation using low-impact, high-return training methods. To do this safely and effectively, we focus on four key pillars: aerobic capacity, movement consistency, joint-friendly conditioning, and real-world durability.

You’ll begin with controlled walk-jog sessions and cross-training, then gradually increase volume, intensity, and output across multiple modalities including rucking, biking, and swimming.

The training includes 5 structured sessions per week, each lasting between 20 to 60 minutes totaling just 2.5 to 3 hours per week. This low-impact structure makes it ideal as a standalone base phase or as a conditioning add-on to any HTK strength program.

Low stress. Smart structure. Real results. 

• 5 structured sessions per week (20–60 minutes each)
• Walk-jog intervals, rucks, swims, and bike work to develop all-round endurance
• Low-impact training to rebuild aerobic fitness without overuse or burnout
• Weekly progression to gradually increase volume, intensity, and durability
• Effort-based sessions that scale to any fitness level
• Progressive 8-week plan designed to restore capacity and lay a strong foundation
• Instant access
  
  

Will this program work for me?
Yes, this program was specifically designed for beginner runners, those returning from injury, or anyone who needs to rebuild their conditioning safely. It’s been tested and refined with tactical athletes, general fitness clients, and those restarting after time off.

Can I incorporate this with my current training?
Absolutely. Aerobic Base Builder is low-impact and low-volume, so it can be added alongside any HTK strength or gym program by replacing existing conditioning sessions. It’s also ideal as a standalone base phase before tackling more intense programs.

What ability level is this program built for?
All levels. Especially beginners and those rebuilding after setbacks. You’ll train based on perceived effort, not fixed paces, so every session scales to your current fitness.

Do I need access to a pool, bike or rucksack?
You only need access to one additional modality besides running. Pool, bike, or ruck will all work. You can rotate based on equipment availability or choose the one that fits your body best. A rucksack (or backpack loaded to 10–20% bodyweight) is recommended but not mandatory.