Running over 40/50/60
A 10K training plan tailored for runners over 50.
Over 50, recovery becomes the limiter. This plan spaces hard sessions and protects easy days.
Three runs a week
Easy, threshold-lite, long. A fourth can be added if recovery allows.
Strength reminders
Two short sessions a week focused on hips, calves and core.
Recovery rules
Two easy days after any hard session. Sleep is part of the plan.