Why a Custom Plan Matters More After 45

When you were younger, you could grab a free plan off the internet, skip a few sessions, and still show up on race day feeling decent.

But after 45? That approach usually leads to injury, frustration, or burnout.

Because let’s face it — your body, your lifestyle, and your goals have changed. So should your training.

The Problem With Generic Plans

Most “beginner,” “intermediate,” or “advanced” training plans are one-size-fits-none — especially if you’re juggling:

• A full-time job

• Family commitments

• Niggles that flare up when volume spikes

• The recovery needs of a body that’s not 25 anymore

They assume you can run five days a week, recover in 24 hours, and never miss a session. That’s not real life. And it’s not sustainable.

What a Custom Plan Looks Like

A smart, personalised plan takes you into account:

1. Your Body

Old injury history? Sore knees? Limited mobility?

We build around it — not through it. That’s how you stay consistent, which is where the real progress happens.

2. Your Schedule

Can’t run on Wednesdays? Traveling for work every other week?

A good plan fits around your life — not the other way around.

3. Your Goals

Whether you want to run your first half marathon or beat your parkrun time, your training should move you toward something meaningful — not just fill your calendar.

Why It Matters More Now

After 45, recovery matters more. Strength matters more.

Stress (from training and life) adds up faster.

And improvement isn’t automatic — it’s earned through intention, patience, and balance.

A custom plan helps you avoid overtraining, under-recovering, and wasting time on sessions that don’t serve your goals.

What Runners Say

Here’s what Mark, 57, told me after switching to a personalised plan:

“I’m running less, recovering better, and racing stronger. I wish I’d done this years ago.”

You don’t need more mileage.

You need the right mileage — in the right places, at the right time.

Need a Plan That Actually Fits?

That’s what I do.

I create personalised, age-aware running plans that help runners over 45 feel strong, capable, and clear on what to do each week.

[Click here to book a free strategy call] — we’ll chat about where you’re at and whether a custom plan could make the difference.

Next up: the final post in this series — a simple invitation to take the next step toward smarter, stronger running.

Run smart,