Cardio plan for over 50s: from walking to running: advanced level
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.
Start here if… You can run for 20–30 minutes without stopping and without pain.
A runner's week · Ongoing
- 0130–40 min
Easy run
About 80% of your running should be at a comfortable pace, even if it feels slow.
- 026 × (1 min hard + 2 min easy)
Intervals
After a 10-minute warm-up. Hard means you could only say two or three words.
- 03—
Strength or active rest
Combine it with a session from the weights section. Strong legs protect your joints.
- 0445–60 min
Long run
Very easy. Add 5 minutes every two weeks at most.
- 0525–40 min
Goal: 5 km
A local 5 km race is a good target 3–4 months into this phase.
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.