Welcome to a fresh starting point, not a sequel you need to catch up on. This week's little variety show has two 20-minute outings and an optional 15-minute one, with rest days between. Easy effort is welcome: walk any jogging interval or the whole outing. No auditions, no encore, no tap shoes required. The walking breaks are part of the show.
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.
Checkmarks stay on this browser, without an account. Clearing browser data removes them.
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: Opening act: leave the imaginary judges at home. A walk belongs on this bill just as much as a jog.
Next: a rest day. Feet up is part of the plan.
Day 3 · Your little outing
Fresh-air fan club
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 1 min
2.Walk 2 min
3.Easy jog 1 min
4.Walk 2 min
5.Easy jog 1 min
6.Walk 2 min
7.Walk 1 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: Today's billing: you, outside. No need for a showstopper; let the walking breaks have their time in the spotlight.
Next: a rest day. Feet up is part of the plan.
Day 6 · A bonus, if you fancy it
The curiosity loop
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 30 sec
2.Walk 1 min 30 sec
3.Easy jog 1 min
4.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: Optional matinee: take it or skip it. If you head out, let the planned finish be the curtain call. No encore owed.
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.
