Keyword: ENGINE
4-Week Base-Building Plan
This is an example of gradually building easy aerobic work before adding harder sessions. Use a pace that allows comfortable conversation, and adapt the plan to your current activity, health and recovery.
Guiding principles
Start with two easy sessions each week if this is appropriate for your current activity level. Leave recovery time between them.
Use a conversational pace. If breathing becomes uncomfortably hard, slow down, rest or shorten the session.
Walking, jogging, cycling, rowing and swimming can all work. Choose an option you enjoy and can do without pain.
Consistency matters, but missed sessions are normal. Resume with an amount that feels manageable rather than trying to make up all the time.
Week 1 example
Session 1: 20 to 30 minutes at an easy pace.
Session 2: 20 to 30 minutes at an easy pace.
Week 2 example
Session 1: 25 to 35 minutes at an easy pace.
Session 2: 25 to 35 minutes at an easy pace.
Week 3 example
Session 1: 30 to 40 minutes at an easy pace.
Session 2: 25 to 35 minutes at an easy pace.
Week 4 example
Session 1: 30 to 40 minutes at an easy pace.
Session 2: 30 to 40 minutes at an easy pace.
What next
If the sessions feel manageable, you might continue with two easy sessions at a duration that fits your week.
If you want to add intensity, consider keeping easy work in the week and build harder sessions gradually. A coach or clinician can help if you have symptoms, a relevant health condition or are returning after a long break.
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