Training plans for older runners

As we age, our bodies require a different approach to training. While you may not train like you did in your 20s, you can still improve performance and maintain endurance with the right plan.

Adjusting Intensity and Volume

Older runners need to strike a balance between maintaining endurance and avoiding burnout. Instead of running high mileage every week, focus on quality over quantity. Three to four running sessions per week, mixed with cross-training and strength work, is ideal.

Incorporating Speed Work Safely

Speed work is still important but should be approached cautiously. Instead of all-out sprints, try intervals at 80-90% effort or hill repeats to build strength without excessive strain. A good rule is to limit speed work to once a week.

The Role of Cross-Training

Activities like swimming, cycling, or elliptical training can improve aerobic fitness while reducing joint stress. Strength training also helps maintain muscle mass, which naturally declines with age.

Recovery and Adaptation

Your body needs more recovery time than it used to. Ensure at least one full rest day per week, and consider scheduling every fourth week as a lighter training week. Prioritize sleep, stretching, and foam rolling.

Final Tip: Be flexible with your training plan. Listen to your body and make adjustments as needed to avoid injury and maintain consistency.

With the right balance of training, recovery, and cross-training, runners over 45 can stay strong and continue improving.