Endurance

Cardio plan for over 50s: from walking to running

The WHO recommends 150 to 300 minutes of moderate aerobic activity a week. Here you build up gradually: first walking, then alternating walking and jogging, and finally running continuously. If impact bothers you, cycling, the cross-trainer or swimming work just as well.

Beginner 6 weeks

Right for you if… You walk very little day to day or don't do any aerobic exercise.

Days/week: 4–5 · Duration: 15 → 30 min · Intensity: You can talk

See routine →2

Intermediate 8 weeks

Right for you if… You can already walk briskly for 30 minutes without any problem.

Days/week: 3 + 2 walks · Duration: 30 min · Intensity: Short sentences

See routine →3

Advanced Ongoing

Right for you if… You can run for 20–30 minutes without stopping and without pain.

Days/week: 3–4 · Duration: 30–60 min · Intensity: Mixed

See routine →

Warm up for 5 minutes before every session. If you have heart disease, uncontrolled high blood pressure, diabetes or a joint replacement, check with your doctor before you start.