I’m 42 and hadn’t done anything exercise wise since stopping playing football at 35. I put on around 10kg in that time and decided it was time to get back on the horse.
I have completed my second run of 25 minutes gradually building up through several phases. Everyone is different but some things I do that I think has help and sorry if telling you to suck lemons...
Start at the very beginning and complete per instruction working through each phase.
I take at least 1 day to recover but no more than 3 days.
The 1st of 3 runs I go slow because completing them and progressing is my aim, not the time I do it in.
I listen to music and choose with a rhythm that matches my pace.
Breath consistent throughout. I breath in = 4 steps and breath out = 4 steps.
Minimal body movement / bounce.l because it uses energy.
Hope some of this is of some help.