The 7-day restart

Been a while? Don't pick up where you left off. Start smaller, and let the habit come back first.

The week#

Day 1: 2 minutes. Slowest comfortable speed. That's it.
Day 2: 3 minutes.
Day 3: 5 minutes.
Day 4: 5 minutes again. Notice it's easier.
Day 5: 7 minutes.
Day 6: 8 minutes, or rest if you're sore.
Day 7: 10 minutes. Then go back to the plan week that feels right.

Why so small?#

After a break, motivation is high and fitness is lower than you remember. Doing too much in the first week is the classic way to get sore, miss a day, and quit again. A tiny first week rebuilds the routine, which is the part that actually broke.

Where to go next#

If 10 minutes felt fine, pick up the 8-Week Plan at week 3. If it was hard, repeat this week or start at week 1. No penalty either way.

The 8-Week Plan → "I've failed before": the comeback →

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

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