Cardio plan for over 50s: from walking to running: intermediate 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 already walk briskly for 30 minutes without any problem.
Walk–jog plan · 8 weeks
- 018 × (1 min jog + 2 min walk)
Week 1
Jog as slowly as you need to; speed doesn't matter. Always warm up with 5 minutes of walking.
- 027 × (1.5 min jog + 2 min walk)
Week 2
If a week feels too hard, repeat it before moving on.
- 036 × (2 min jog + 2 min walk)
Week 3
Choose soft surfaces (trails, a running track) to look after your knees and ankles.
- 045 × (3 min jog + 1.5 min walk)
Week 4
Stand tall and take short, light steps.
- 054 × (4 min jog + 1.5 min walk)
Week 5
- 063 × (6 min jog + 1.5 min walk)
Week 6
- 072 × (10 min jog + 2 min walk)
Week 7
- 0820 min continuous jog
Week 8
At a pace where you can still say short sentences.
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.