Don’t Waist Time As A Older Runner (SIMPLE RUNNING TIPS TO IMPROVE) - YouTube - That Running Guy

Aug 13, 2025

Intro

This is a quick summary of Don’t Waist Time As A Older Runner (SIMPLE RUNNING TIPS TO IMPROVE) from That Running Guy. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Avoid the “gray zone” (zone 3) – it’s comfortable but offers no training benefit and leads to fatigue and plateaus.
Focus on zones 2, 4 & 5:
- Zone 2 (easy, fat‑burning) for most runs, building aerobic base and endurance.
- Zone 4‑5 (threshold/VO₂‑max) for tempo runs, intervals, and hill work to improve speed and carbohydrate efficiency.
Use a heart‑rate monitor or a conversational pace to stay in the right zone. If you don’t have a monitor, aim for a conversational effort and watch for a heart‑rate around 135 bpm (example).
Weekly structure balances easy runs, a tempo run, an interval/hill session, a long run, and rest days.

Workout Example (Weekly Plan)

Day	Workout	Zone	Details
Monday	Easy run	Zone 2	Short, comfortable run (e.g., 30‑45 min) at a conversational pace.
Tuesday	Tempo run	Zone 4	30 min‑1 hr at threshold pace (hard but sustainable).
Wednesday	Easy run	Zone 2	Short recovery run.
Thursday	Interval / hill work	Zone 4‑5	1 km or 1‑mile repeats, 400 m repeats, or hill repeats. Include VO₂‑max effort.
Friday	Easy run	Zone 2	Short, easy run.
Saturday	Long run	Zone 2	1.5‑2 hours at an easy, steady pace (focus on fat‑burning, no fatigue).
Sunday	Rest or very easy jog	Zone 2 (optional)	Light recovery or full rest.

Tips to implement now

Set your watch to Zone 2 for most runs; use Zone 4‑5 for specific hard sessions.
If you lack a heart‑rate monitor, use a conversational effort and check your breathing; aim for a steady, comfortable rhythm.
To find your max heart‑rate, do a 3‑minute all‑out effort, rest 3 min, repeat. The peak HR gives a baseline for zone settings.
Keep music or a podcast to make slower, easy runs more enjoyable.

Closing Note

Give this zone‑focused plan a try and tweak the paces to fit your own fitness level using the Pacing app. Stick with it for four weeks and you’ll start seeing improvements; in 12 weeks you’ll see major gains. Run smart, stay consistent, and enjoy the progress!