Free routine template
Strength and running plan that reminds you when each one is due
Three lifts, two runs, one long walk, and ten minutes of stretches each night.
- 5 routines
- 5 at a set time
- Reminders when they are due
Strength and running
Days and times are the pack's own. Change any of them after you add it.
- Strength sessionEvery Mon, Wed and Fri at 7:00Forty-five minutes: a squat, a push, a pull, a hinge and a carry, three sets each. Add a little weight when the last set feels easy.
- RunEvery Tue and Thu at 7:00Thirty to forty minutes, mostly at a pace you could talk at. In Singapore, go before 8am or after 7pm.
- Long walkEvery Sun at 8:00Ninety minutes or more somewhere green: MacRitchie, the Southern Ridges, a park connector. Take water.
- Stretch 10 minutesEvery day at 21:30Ten minutes on the floor: hips, hamstrings, calves, chest and back. Slow breaths, no bouncing.
- Weigh inEvery Mon at 7:30Same scale, Monday morning, after the toilet and before breakfast. Watch the four-week trend, not one day.
About this pack
A simple week for someone who wants to be fitter in a year than today: lifts on set days, runs on set days, a long walk on Sunday, and ten minutes of stretching every night so the sessions keep happening.
How to use it in Palby Planner
- 1Open Routines and press Packs.
- 2Find Strength and running and open it. Every routine is ticked, with its day and time.
- 3Untick any you don't want. A routine you already have is shown, and it isn't added twice.
- 4Press Add. Each one reminds you on WhatsApp or Telegram when it is due, until you tick it off.
Packs like this one
Push-ups and sit-ups three times a week, intervals on Tuesday, an easy Saturday run, a mock test monthly, the slot booked.
5 routinesThree run-walks a week, two short strength sessions, runs booked on Sunday, a monthly time trial, shoes checked.
5 routinesA brisk walk most days, strength twice a week, balance while you brush, protein at each meal, a weekly class.
6 routines
Questions
Yes. Copy it as a checklist or print it, with no sign-up. Adding it to Palby Planner, with the reminders, needs an account.
Link WhatsApp or Telegram and a message arrives at the routine's time, or at 10am if it has none, but only if it isn't done yet. Tap Done, snooze it, or mute that routine.
Yes. Every routine is yours once it's added: rename it, move its day or time, or delete it. Untick the ones you don't want before you add the pack.
Type it in one line, like "stretch daily at 9pm", and it becomes a routine with that day and time.
Get a nudge when each one is due.
The packs are free. The app reminds you when each one is due.