Move for Movember: The 60 km November Challenge (Walk/Run Plan)

Here is the plan in one line: walk or run 60 km (about 37 miles) during November — that is 2 km (1.24 miles) a day for all 30 days. The 60 stands for the 60 men lost to suicide around the world every hour, which is why Movember's Move challenge uses that number. You do not need to be a runner, you do not need to be fast, and you do not need to do it all at once: 2 km is roughly a 25-minute walk, and this guide gives you the daily plan, the walking-vs-running calorie math, and a catch-up plan for the days life gets in the way — or set your daily energy target first with our TDEE calculator.

What is Move for Movember?

Movember runs every November — in 2026, from Sunday, November 1 to Monday, November 30. Most people know it for the moustaches, but Move is its fitness route: participants walk or run 60 km across the month. The number is deliberate — 60 km for the 60 men who die by suicide globally every hour. On the US Movember site the challenge is framed as 60 miles instead of 60 km (the same idea, a longer distance), and the campaign also covers prostate cancer and testicular cancer alongside mental health and suicide prevention.

This guide is not affiliated with the Movember Foundation — it is a fitness plan for anyone taking on the challenge, whatever their reason. And the challenge is open to everyone: women take part as Mo Sisters, teams take it on together, and walking counts exactly as much as running. The point is the kilometres and the conversations they start, not the pace.

The 2 km a day plan: the whole month at a glance

Thirty days × 2 km = 60 km. Here is how the month breaks down if you go daily:

Two milestones to watch. Thursday, November 19 is International Men's Day — by then you should be at 38 km (19 days × 2 km), which makes it a natural check-in point: on track, or time to use the catch-up table below. And the final weekend (Nov 29–30) is only 4 km total, so the challenge ends gently, not with a scramble.

If daily does not fit your life, two variants hit the same 60 km. Rest-Sundays: November 2026 has 5 Sundays (1, 8, 15, 22, 29) — take them off and cover 2.4 km on each of the other 25 days. Weekdays only: there are 21 weekdays in November 2026 — walk 3 km on each and you clear 60 with a day to spare (21 × 3 = 63 km). Pick the version you will actually finish; the best plan is the one that survives your calendar.

Walking vs running: what 2 km actually costs

Walking 2 km at a brisk 3 mph (4.8 km/h) takes about 25 minutes; running it at 6 mph (9.7 km/h) takes about 12–13 minutes. The calorie math, for a 180 lb (82 kg) person, using the standard MET formula (calories = MET × weight in kg × 3.5 / 200 × minutes):

Two honest notes. First, running burns more per session but the gap is smaller than people expect over 2 km — the walk takes twice as long, which closes much of the difference. Second, neither version is a weight-loss program on its own: 3,600–5,250 calories over a month is roughly 1–1.5 lb of energy equivalent, and that is before your appetite adjusts. The challenge's real fitness payoff is the habit — 30 days of daily movement — plus whatever it replaces (a sedentary evening, a skipped lunch walk). For the step-count view: 2 km is roughly 2,600 steps, so the month totals about 79,000 steps. If you want your own numbers for your weight and pace, our calories-burned calculator and walking calories calculator do the exact math.

Missed days: the catch-up table

Almost nobody does all 30 days cleanly. The challenge survives missed days if you catch up early, while the gap is small. The rule: spread the missed distance over the next few days, never all at once.

The last row matters most. A missed week cannot be safely "made up" by suddenly walking 4 km a day if you were doing 2 — that is how shins and knees complain. Better to finish at 56 km moving comfortably than to injure yourself chasing 60. And if you are starting late (say November 10), the honest version is a shorter challenge: 2 km a day from the 10th is 42 km by the 30th — still a real achievement, and still 42 km more movement than a sedentary month.

Make it a conversation, not just a step count

The kilometres are the vehicle; the point is the conversations. Three things that make the challenge work the way Movember intends: walk with someone at least once a week (a walking meeting, a weekend loop with a friend — movement plus a real conversation beats either alone); check in on the men in your life directly, not just with a post — a simple "how are you, really?" carries more weight in November than any other month; and book the checkup the challenge reminds you about — our companion guide on exercise and men's health covers the screening-discussion ages and the checkup checklist. If you or someone you know is struggling, help is immediate: in the US, call or text 988 (Suicide and Crisis Lifeline); in the UK, call Samaritans on 116 123. You do not need to be in crisis to call — that is what the lines are for.

Move for Movember FAQs

Written by the Live Fitness Check editorial team · Reviewed against our calculator methodology · Last updated October 2026

Disclaimer: This guide is for educational purposes only and is not medical advice. This guide is not affiliated with the Movember Foundation. If you are new to exercise, have a medical condition, or experience pain, talk to your doctor before starting a daily walking or running plan. If you or someone you know is struggling, in the US call or text 988; in the UK call Samaritans on 116 123.