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Stuart McMillan's Dad's Running Protocol with Skipping

Stuart McMillan's dad, in his late 70s, still runs four days a week, totaling 20 to 25 miles. Two of those days are skipping sessions: he walks 30 seconds, skips for 30 seconds, then strides as fast as his capacity will allow for 30 seconds. He then walks, skips, and strides again, repeating the cycle.

Source: https://www.youtube.com/watch?v=U3cSnzdyyXU

Weekly Running Plan for Elderly Inspired by Stuart McMillan's Dad (20-25 Miles Total, 4 Run Days)

Important note: This is a very demanding exercise routine for athlete level, please slowly progress your own training.

Mon: Skipping Session. Walk 30s, skip 30s, stride max effort 30s. Repeat for 5 miles.

Tue: Easy Run. 5 miles at comfortable pace.

Wed: Rest

Thur: Skipping Session. Walk 30s, skip 30s, stride max effort 30s. Repeat for 5 miles.

Fri: Rest

Sat: Longer Run 5-8 miles steady pace (or long hike)

Sun: Rest