Week 4: 15 min a day

Nudge speed up 0.1–0.2 mph if it feels easy.

15 of 30 minutes

Fifteen minutes. If the pace feels easy, nudge the speed up by 0.1–0.2 mph. If it doesn't, leave it exactly where it is. Speed is optional; consistency isn't.

This week#

15 minutes
Optional: +0.1–0.2 mph
Still talking in full sentences

Not ready to move on? Repeat this week. There's no deadline.

Last reviewed October 30, 2026 · Sources · General information, not medical advice.