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// The plan

The 8-Week Plan

From 5 minutes to 30, one small step a week. Repeat any week that doesn't feel easy yet.

🖨 Print the fridge plan

  1. Week 15 min a dayJust get on. Slowest comfortable pace.
  2. Week 28 min a daySame pace. Notice it's slightly easier.
  3. Week 310 min a dayTry 2 sessions on some days, morning and evening.
  4. Week 415 min a dayNudge speed up 0.1–0.2 mph if it feels easy.
  5. Week 518 min a dayAdd a 1-minute faster stretch in the middle.
  6. Week 620 min a dayTwo 1-minute faster stretches.
  7. Week 725 min a daySteady pace. You're officially a walker.
  8. Week 830 min a day30 minutes, 5 days = 150 min/week. Guideline hit.

Finished week 8? Move on to Couch-to-Belt, a 6-week program that adds brisk stretches.