Day 1 and Day 3 are your two little adventures. Day 6 is optional. Repeating a week or walking every jogging part is welcome. Use a watch or phone timer to follow the steps.
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Walk for 5 minutes to warm up, enjoy 10 minutes of easy jog/walk intervals, then walk for 5 minutes to finish. Keep an effort where you can speak comfortably. Walking the whole session is always welcome.
Ease into it · 5 min
1.Walk 5 min
Your little adventure · 10 min
1.Easy jog 30 sec
2.Walk 1 min 30 sec
3.Easy jog 30 sec
4.Walk 1 min 30 sec
5.Easy jog 30 sec
6.Walk 1 min 30 sec
7.Easy jog 30 sec
8.Walk 1 min 30 sec
9.Easy jog 30 sec
10.Walk 1 min 30 sec
Bring it home · 5 min
1.Walk 5 min
Make it gentler: walk any jogging part, or walk the whole outing. Keep a comfortable effort and stop if something hurts.
Pookie’s optional side quest: Choose a familiar loop. Give yourself a tiny thumbs-up when you get home.
Next: a rest day. Feet up is part of the plan.
Day 3 · Your little outing
The curiosity loop
20 minutes · Easy effort
Walk for 5 minutes to warm up, enjoy 10 minutes of easy jog/walk intervals, then walk for 5 minutes to finish. Keep an effort where you can speak comfortably. Walking the whole session is always welcome.
Ease into it · 5 min
1.Walk 5 min
Your little adventure · 10 min
1.Easy jog 30 sec
2.Walk 1 min 30 sec
3.Easy jog 1 min
4.Walk 2 min
5.Easy jog 30 sec
6.Walk 1 min 30 sec
7.Easy jog 1 min
8.Walk 2 min
Bring it home · 5 min
1.Walk 5 min
Make it gentler: walk any jogging part, or walk the whole outing. Keep a comfortable effort and stop if something hurts.
Pookie’s optional side quest: Notice one small detail on your usual route. Looking after where you put your feet comes first.
Next: a rest day. Feet up is part of the plan.
Day 6 · A bonus, if you fancy it
Fresh-air fan club
15 minutes · Easy effort
Walk for 5 minutes to warm up, enjoy 5 minutes of easy jog/walk intervals, then walk for 5 minutes to finish. Keep an effort where you can speak comfortably. Walking the whole session is always welcome.
Ease into it · 5 min
1.Walk 5 min
Your little adventure · 5 min
1.Easy jog 1 min
2.Walk 2 min
3.Walk 2 min
Bring it home · 5 min
1.Walk 5 min
Make it gentler: walk any jogging part, or walk the whole outing. Keep a comfortable effort and stop if something hurts.
Pookie’s optional side quest: Pick a comfortable route you enjoy. Your only assignment: a little fresh air.
And now? Put your feet up, Pookie.
General running guidance for adults, with warm-up and cool-down walking included. If you are concerned about starting exercise, seek appropriate professional advice. Read the NHS guidance.
Your week. With more you in it.
Free follows the shared week. Paid fits the week to your available days, time limit, and experience—with adjustments and saved history.
