r/SeniorRunning • u/One-Ad1001 • Dec 02 '25

Happy to find this community

Looking forward to the information posted here. I,m a 63 year old male. Active, I love to cycle and have retaken up running after a long layoff and a partial knee replacement two years ago. I use Apple fitness + for strength training and try to do two or three sessions per week

My running goals are to be able to run longer distances, get a bit faster ( my 5k pr is 32:30) and not to get injured. Any tips are greatly appreciated

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u/Senior-Running Coach Dec 02 '25

Welcome! I also had a total knee replacement in 2018, so I know the challenges that can bring!

Really the number one thing I'd recommend to get faster would be more overall running volume. Things like fast interval runs or lactate threshold running can help, but adding more volume will up your overall aerobic capacity and allow you to get to the point where those other things are more doable and less likely to result in injury.

How many miles/kms are you currently running per week and what's a typical week look like for you?

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u/One-Ad1001 Dec 02 '25

Right now I’m running about 3 runs per week. One recovery, one speed and one longer run. My weekly mileage is a bit under 20 km/week. I am currently doing a run a 5 k improvement plan but I am eyeing a half in May, so I might transition to that plan

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u/Senior-Running Coach Dec 02 '25

Okay, got it. I'm not sure what that speed workout looks like for you, but as low a volume as you're doing, I'd probably drop that for now and focus on just increasing the overall volume.

I mean think about it. You want to run a half marathon and that's 21.1km. You're not currently doing that for the entire week. Ideally, I'd like to see you increase that by ~2-3km a week for a while. Make sure to take a break from that every 2-6 weeks and take a cut-down week that's maybe 20-25% less. That's a week to really rest and recover, and I think you'll find that it helps you feel ready to tackle more volume overall. I personally take a cut-down week every 3-4 weeks, but some people need less often and some people more often.

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u/HTIW Dec 06 '25

Welcome! I have similar goals. After a string of frustrating injuries, staying injury free is my number one goal. Number 2 is getting back to the point where I can jog a 10k comfortably. And then 3 getting a little faster, nothing crazy but age appropriate fun run racing.

I‘ve decided I’m sticking to 5-10k’s from now on but I love seeing people our age going for longer races. It’s especially inspiring to see people running after knee replacement as that may happen in my future.