I am 48,the best bit of running advise i received was from the great coach Frank Horwill .
He told me,"When over 40 run every other day.but when you do run, run hard".
I was running well untill I forgot this advise and upped the training to 6 days a week, result,a year of with planter faceitis.
Now I am back on the long road to fitness, and until i hang my shoes up it will be a run every other day.
I try to build up to this,
Day 1 9 miles hill run ,hard on hills
Day 2 One hour run middle section 20 min tempo.
Day 3 One hour hill /fell run
Day 4 work up to 2 hours hill fell run
repeat.
I will never be a top runner but this gets me fit enoughto compete and with a young family allows me to take my turn with the chores etc.
PS
Yoga on the rest days