Today... no workout. Woke up last Tuesday and my shoulder was all messed up; don't know why.
But my regular thing is to do pull-ups, push-ups, sit-ups, and dips (two sets of as many as I need to start feeling that burning feeling... and not more) Tuesdays and Thursdays (though it varies if I've worn myself working). I go out on Saturday or Sunday and spend maybe twenty minutes alternating between walking, jogging, running really fast, slowing down, maybe stopping to huff and puff if I must, walk until my heart rate is back down at a reasonable level, go back to running really fast... just cycle this until I feel like it's time to stop.
But it's not a schedule. If I don't feel like it, I don't. If it's not time to do it but I do feel like it, I do. Some days I get home from work kind of excited about something or other and go sprinting just to feel the speed. Some days I work so hard on the job I skip the strength training. My "move slowly" is pretty much always just what I do on the job.