Welcome to Your Fitness Programme
Your Goals
- Maintain running performance through winter
- Build overall body strength
- Strengthen running legs
- Improve general fitness
Weekly Schedule
Important Considerations
Shoulder Precautions:
- Avoid heavy overhead pressing
- No hard impact movements
- Avoid heavy pulling exercises
- Modified exercises provided in workout section
Quick Log Workout
Strength Training Programmes
Two 60-minute sessions per week, designed specifically for runners with shoulder considerations.
Workout A: Lower Body & Running Strength
60 minutesWarm-Up (10 minutes)
5 minutes at comfortable pace, gradually increasing to brisk walk
Forward/back and side-to-side, 10 each leg
Gentle depth, focus on form
Main Exercises (40 minutes)
Hold light dumbbell at chest. Excellent for leg strength without shoulder stress.
Focus on controlled movement, knee tracking over toes
Rest: 90s
Rear foot elevated, bodyweight or light dumbbells at sides
Brilliant for single-leg running strength and balance
Rest: 60s
Light dumbbells at sides, focus on hamstrings
Essential for posterior chain strength in runners
Rest: 90s
Standing on step or machine, full range of motion
Strong calves prevent injuries
Rest: 45s
Focus on controlled eccentric (lowering) phase
Great for overall leg strength without shoulder involvement
Rest: 90s
Forearm plank, keep body straight
Core stability for running efficiency
Rest: 60s
Cool Down (10 minutes)
Quads, hamstrings, calves, hip flexors - hold each 30 seconds
Slow pace to bring heart rate down
Workout B: Upper Body & Core (Shoulder-Safe)
60 minutesWarm-Up (10 minutes)
Low resistance, comfortable pace
Small, controlled circles, both directions
Gentle range of motion exercises
Main Exercises (40 minutes)
All exercises modified for shoulder replacement safety
Machine provides controlled movement path
Keep weight moderate, focus on controlled movement. Stop before full lockout.
Rest: 90s
Controlled pulling motion, avoid jerking
Essential for posture and running form. Use light weight.
Rest: 90s
Only to shoulder height, no higher!
Start with 2-3kg maximum. Maintain control throughout.
Rest: 60s
Standing or seated, controlled movement
Moderate weight, no swinging
Rest: 60s
Rope attachment, elbows at sides
Good for arm strength without shoulder stress
Rest: 60s
Seated, feet elevated, rotate torso
Core rotational strength for running
Rest: 60s
Lying on back, alternate arm and leg extensions
Excellent core stability exercise
Rest: 45s
Cool Down (10 minutes)
Chest, shoulders (gentle!), triceps, neck - hold each 30 seconds
Slow pace to bring heart rate down
Treadmill Running Programme
Three sessions per week, adapted for indoor training with variety to maintain fitness and motivation.
Your Training Zones
Based on age 80, these are your estimated heart rate training zones:
Recovery runs, warm-up, cool-down
Base building, conversational pace
Tempo runs, comfortable hard effort
Interval work, challenging pace
Note: These are estimates. Listen to your body and use the "talk test" - you should be able to speak in short sentences during moderate efforts.
Session 1: Interval Training
45-50 minutesWalk to easy jog, gradually increasing pace
Zone 1-2
Moderately hard effort, comfortably challenging pace
Maintain consistent speed, controlled breathing
Zone 3
(×5)
Easy jog or brisk walk between work intervals
Zone 1
Easy jog to walk, gradually decreasing pace
Zone 1
Session Notes:
- Total work time: 15-20 minutes at moderate intensity
- Adjust incline to 1-2% to simulate outdoor running
- Start conservatively, can build intensity over weeks
- This maintains speed and cardiovascular fitness
Session 2: Steady State Run
40-50 minutesWalk to easy jog
Zone 1
Comfortable, conversational pace throughout
This is your "bread and butter" run - builds endurance
Zone 2
Easy jog to walk
Zone 1
Session Notes:
- Aim for consistent pace throughout main section
- You should be able to hold a conversation (short sentences)
- Set incline to 1% for outdoor simulation
- Focus on good running form and rhythm
Session 3: Long Run (Weekend)
50-70 minutesWalk to very easy jog
Zone 1
Easy, sustainable pace - this should feel comfortable
Builds endurance and mental toughness. Equivalent to your 8-10k outdoor runs
Zone 2
Easy jog to walk
Zone 1
Session Notes:
- This replaces your longer outdoor runs (8-10k)
- Pace should feel easy, you're building time on feet
- Vary incline slightly (0.5-2%) to reduce monotony
- Stay well hydrated, consider water bottle on treadmill
- Entertainment helps! Podcast, music, or TV
Treadmill Running Tips
Incline Matters
Set at least 1% incline to better simulate outdoor running and reduce impact
Break It Up
For long runs, take a 30-second water break every 15-20 minutes if needed
Entertainment
Music, podcasts, or TV make treadmill time fly by
Form Focus
Treadmill running allows you to focus on form - upright posture, mid-foot strike
Stay Cool
Gyms can be warm - position yourself near a fan if possible
Hydration
You'll sweat more indoors - keep water handy
Track Your Progress
Log your workouts and watch your fitness improve over time.
Weekly Training Volume
Workout Distribution
Recent Workouts
No workouts logged yet. Use the Quick Log on the Dashboard to get started!
Track Measurements (Optional)
Nutrition Guidance
Fuelling your training properly is essential for performance and recovery at any age.
Your Current Diet
Breakfast: Crumpets or toast
Lunch: Sandwich or snack
Evening: Cooked meal (baked potatoes with cheese/beans, curry and rice, pasta with fresh veg)
What You're Doing Well
- Using fresh vegetables and ingredients
- Good variety in evening meals
- Carbohydrates for energy
- Protein from cheese and beans
Recommendations for Athletic Performance
1. Increase Protein Intake
Why: Essential for muscle recovery and maintenance, especially important for older athletes doing strength training.
Target: Aim for 1.2-1.6g per kg bodyweight (90-120g daily for you)
Easy additions:
- Add eggs to breakfast (2 eggs = 12g protein)
- Greek yoghurt as a snack (150g pot = 15g protein)
- Include chicken, fish, or lean meat with evening meals
- Cottage cheese on toast (excellent pre-bed snack)
- Add tinned fish (tuna, salmon) to lunch sandwiches
2. Workout Nutrition Timing
Before Morning Workouts (30-60 mins before):
- Banana with peanut butter
- Small bowl of porridge
- Toast with honey
- Keep it light, easily digestible carbs
After Workouts (within 1-2 hours):
- Protein shake or milk
- Eggs on toast
- Greek yoghurt with fruit and nuts
- This helps recovery and muscle building
3. Hydration
Critical for performance and recovery:
- Aim for 2-2.5 litres of water daily
- Drink 500ml water upon waking
- Sip water throughout workout
- Extra water on running days
- Urine should be pale yellow
4. Enhance Your Current Meals
Simple improvements:
- Breakfast: Add eggs or Greek yoghurt with your toast/crumpets
- Lunch: Make sandwiches more protein-rich (chicken, tuna, eggs, cheese)
- Baked potato meal: Add tuna or chicken to increase protein
- Curry: Excellent if you add chicken, prawns, or extra chickpeas
- Pasta: Include lean meat or fish, plenty of vegetables
5. Consider These Supplements
- Vitamin D: Essential for bone health, especially winter months (1000-2000 IU daily)
- Omega-3 Fish Oil: Supports joint health and reduces inflammation
- Protein Powder: Convenient way to hit protein targets (whey or plant-based)
- Creatine Monohydrate: Well-researched for strength and cognitive benefits in older adults (5g daily)
Always consult your GP before starting new supplements
Sample Training Day
Large glass of water
Banana with small spoonful peanut butter
Water throughout workout
2 scrambled eggs on 2 slices wholemeal toast
OR Greek yoghurt with berries and honey
Chicken or tuna sandwich with salad
Piece of fruit
Water
Handful of nuts and an apple
OR Greek yoghurt
Baked potato with tuna and cheese, side salad
OR Chicken curry with rice and vegetables
OR Pasta with lean meat and vegetables
Cottage cheese on a cracker
OR Small bowl porridge
About This Programme
Designed Specifically For You
Age: 80 years old
Height: 5'6" (168cm)
Weight: 74kg
Medical Consideration: Right shoulder reverse replacement (4 years post-op)
Activity Level: Currently running 5-10k, 2-3 times per week
Training Location: Harborough Leisure Centre
Programme Philosophy
This programme is built on these core principles:
- Safety First: All exercises are modified for your shoulder replacement
- Runner-Specific: Exercises chosen to support and enhance your running performance
- Sustainable: Designed for long-term adherence with appropriate volume and recovery
- Progressive: Starts conservatively, allows for gradual progression
- Balanced: Combines strength, cardiovascular fitness, and mobility
- Time-Efficient: 60-minute sessions that fit your morning schedule
Why This Approach Works
Strength Training Benefits for Runners:
- Improves running economy and efficiency
- Reduces injury risk through stronger muscles and connective tissue
- Maintains bone density (crucial at 80)
- Enhances power and speed
- Improves balance and stability
Indoor Running Advantages:
- Controlled environment (temperature, surface)
- Safe in winter conditions (no ice, darkness concerns)
- Consistent training conditions
- Easy to monitor pace and heart rate
- No weather excuses!
Getting Started
Week 1-2: Adaptation Phase
- Use lighter weights than you think you need
- Focus on perfect form over everything
- Allow extra rest days if needed
- Your body is adapting to the new stimulus
Week 3-4: Building Phase
- Gradually increase weights by small amounts
- Maintain excellent form
- Notice improvements in energy and strength
Week 5+: Maintenance & Progress
- Continue progressive overload (small, steady increases)
- Fine-tune based on how you feel
- Enjoy the improvements in your running!
When to Stop or Seek Advice
Stop exercising and consult your GP if you experience:
- Chest pain or pressure
- Severe shortness of breath
- Dizziness or feeling faint
- Unusual fatigue that doesn't improve with rest
- Sharp pain in your shoulder (different from muscle fatigue)
- Joint pain that persists or worsens
Remember: Some muscle soreness (DOMS) in the first weeks is normal and expected. Sharp pain is not.
Success Metrics
Track these indicators to measure your progress:
- Running: Ability to maintain pace with less effort
- Strength: Progressive increase in weights used
- Recovery: Less soreness, quicker bounce-back
- Energy: Improved daily energy levels
- Consistency: Adherence to the programme
- Enjoyment: Looking forward to workouts!
Your commitment to fitness at 80 years old is genuinely inspiring. This programme respects your experience and fitness level whilst providing the structure needed to maintain and improve through winter. You're not just maintaining fitness, you're investing in quality of life, independence, and longevity. That's something to be incredibly proud of.
- Your Fitness Programme Design Team