The more I think about it the more I think that building towards 90 min/day of movement at night after work is the real play for health and fitness purposes.

Same here. A minimum of 4-6h of z1 is the bedrock of my weekly schedule. Everything is planned around that. Not the other way around.

I don’t think there’s a way to “find” 4-6h on a sat/sunday.

The space must be deliberately created :)

Same here. A minimum of 4-6h of z1 is the bedrock of my weekly schedule. Everything is planned around that. Not the other way around.

I don’t think there’s a way to “find” 4-6h on a sat/sunday.

The space must be deliberately created :)

Injury risk is the biggest limiter when starting out.

The question isn’t “how much should I run?”

It’s:
“How do I build fitness while keeping injury risk low?”

This plan solves for that.

So what if we flipped the script?

Here’s a more sustainable way to build fitness in the early stages:

🚶 Lots of walking

🚴 Lots of cycling (if you own a bike)

🏋️‍♂️ 2–3x/week 30 min strength

🏃‍♂️ Some running, but interspersed with walking