Over 40 Runners You MUST Do This - That Running Guy

Aug 13, 2025

Intro: This is a quick summary of Over 40 Runners You MUST Do This 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:

As you age, prioritize quality over quantity – run fewer days but make each session purposeful.
Alternate a 4‑day week with a 3‑day week to give your body extra recovery.
Focus on three pillars each week: a long run, a tempo or interval session, and easy aerobic runs.
Recovery basics: 8 h sleep when possible, balanced protein‑carb‑fat meals, stay hydrated (aim for personal sweat‑rate‑based fluid intake), and add a short strength/mobility routine 1×/week.

Workout Example:

Week 1 – 4 days
- Long Run: 10–15 mi (or km) at an easy, conversational pace.
- Tempo Run: 20–40 min at ~85 % of max HR or ~25 sec slower than your 5K pace.
- Two Easy Runs: 3–5 mi each at aerobic (easy) pace.
Week 2 – 3 days
- Intervals: 3–8 reps of 800 m (or 5 min) at your 5K pace (slightly slower) with 3 min easy jog recovery.
- Easy Run: 4–6 mi at easy pace.
- Optional Long Run: keep mileage if you like, or focus on intensity only.

Practical Tips You Can Use Right Now:

Schedule your weeks as 4‑day / 3‑day alternations.
Use a heart‑rate monitor to stay around 85 % HR for tempo work.
Track interval reps and recovery with a simple stopwatch or your Pacing app – you can customise the paces to match your current fitness.
Add a 20‑minute strength circuit (lunges, squats, core) once a week.

Closing Note: Give this smarter‑training plan a try and feel free to adjust the paces in the Pacing app to suit your own speed. Running less but training smarter will keep you faster and fresher – go ahead and make it your new routine! (And don’t forget to watch the full video for Chris’s deeper insights.)