Phase I

Phase I: Build the Foundation

Weeks: T-213 through T-181

The goal is simple: build consistency, increase daily movement, and track progress honestly. This page will be updated each week during Phase I.

WeekDaily Step GoalSustainedPackElevationStatus
T-213                 8,000 1 milesNoneFlat Done
T-212                 8,500 1.5 milesNoneFlat Done
T-211                 9,000 2 milesNoneFlatDone
T-210                 9,500 3 milesNoneFlat Done 
T-209              10,000 3.5 milesNoneFlatDone 
T-208              10,500 3.5 milesNoneFlat Done
T-207              11,000 4 milesNoneFlatIn Progress 
T-206              11,500 4 milesNoneFlat 
T-205              12,000 4.5 milesNoneFlat 
T-204              12,500 4.5 milesNoneFlat 
T-203              13,000 5 milesNoneFlat 
T-202              13,500 5 milesNoneFlat 
T-201              14,000 5.5 milesNoneFlat 
T-200              14,500 5 milesNoneFlat 
T-199              15,000 5 milesNoneFlat 
T-198              15,500 5 milesNoneFlat 
T-197              16,000 5 milesNoneFlat 
T-196              16,500 5 milesNoneFlat 
T-195              17,000 6 milesNoneFlat 
T-194              17,500 6 milesNoneFlat 
T-193              18,000 6 milesNoneFlat 
T-192              18,500 6 milesNoneFlat 
T-191              19,000 7 milesNoneFlat 
T-190              19,500 7 milesNoneFlat 
T-189              20,000 7 milesNoneFlat 
T-188              20,500 7 milesNoneFlat 
T-187              21,000 7 milesNoneFlat 

Phase I Mobility and Recovery Add-On

As the daily step goals increase, Phase I also needs to protect mobility, recovery, and long-term durability.

The goal is not just to walk more.

The goal is to walk better, recover better, and build a body that can keep going.

This add-on focuses on ankles, knees, hips, feet, calves, balance, and basic leg strength.

Weekly Mobility and Recovery Targets

WeekDaily Mobility GoalStrength / Balance GoalRecovery FocusStatus
T-2075–10 minutes daily2 short sessionsAnkles, feet, hipsIn Progress
T-2065–10 minutes daily2 short sessionsCalves, hamstrings, hipsNot Started
T-2055–10 minutes daily2–3 short sessionsFoot comfort and gaitNot Started
T-2045–10 minutes daily2–3 short sessionsRecovery and sorenessNot Started
T-2035–10 minutes daily2–3 short sessionsLonger-walk recoveryNot Started
T-2025–10 minutes daily2–3 short sessionsMobility consistencyNot Started
T-2015–10 minutes daily3 short sessionsPhase I durabilityNot Started
T-2005–10 minutes daily3 short sessionsPhase I assessmentNot Started

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