I have been pretty good recently walking around the block after work - that is a 3.1 mile loop. Doing it in 45 minutes is a steady 4 mph pace. Every other day I have been climbing stairs. From the basement to the first floor and back down is one pass. I am up to 30 of them and still going strong. That is a lot different from when I started and was totally wiped out trying to get to 10.