Hi everyone
I am wondering if the experts here are able to suggest the best way to train to improve my ability to continue to run at a reasonable speed for up to, say, 1500m? A little background - I'm 59yo. I am naturally a sprinter/fast twitch guy. I do a lot of training with friends where we mix up what we are doing quite a bit - always interval type stuff - never long runs. At furthest, the loops are 1500m - we do 5 or 6 of these with a short break in between. We are not training to compete - just for fun and fitness.
My problem isn't speed, or actually being able to run fast. I can run very fast (for an old guy). For example, if we did 100m I'd be finished by them time these guys that can run distance were only about half way/50m. So, no actual speed work is required. The problem with the longer distances (and by that I mean anything over 200-300m) is that even though it is no actual physical running / muscle / mental effort for me to clip along at 4min/km pace (or faster) after only a short time I am badly gassed, HR 180+ etc. I'd like to be able to clip along at around 4:30min/km (or even 5min/km, tbh) for the whole 1500m without being as badly gassed after just 300m.
My question to the group is, what is the best training to do to improve at this? Do I just keep killing myself trying to keep up with these other guys, and having HR >180 and not actually being able to finish the program, hopeing this makes me better (it isn't so far) or do I do something else, for example, a lot more distance at my very (very very) slow pace to try to build an aerobic base? What will work best?
I read lots of talk in the forum about marathon pace, or half-marathon pace etc. I don't have any of those. If I want to run 10-15km, I can do that but I just have to do it very slowly - 6:30-7:00km/min pace, HR=147-152. If I go much faster than that I am gassed after a few hundred meters. Without wanting to insult anyone, I have no interest in running distances. I really just want to be able to run 400m, 800m, 1500m max, at a good clip along, just to feel like a bit of an athlete again. In other words, I feel like a bit of a runner / athlete if I'm striding along at some pace, but not so much if I'm just plodding it out like a slug for 1500m :)
Thanks. RH