A fresh starting point for a busy week: give outside time a spot in the diary, with a little room around it. Start any day: 20 minutes on Days 1 and 3, plus an optional 15 minutes on Day 6, with rest days between. Easy effort is welcome; walk any jogging interval or the whole outing. No earlier weeks to complete. The imaginary desk calendar is ready for its close-up.
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 window that fits this outing plus getting ready and getting home. The diary needs the whole sandwich, not just the filling.
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: Check your chosen window still works before heading out. Keep rest days between outings; the pencil has an eraser for a reason.
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: For this optional outing, check whether there's room in your day. Leave it out if not. A blank diary square is useful stationery too.
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.
