Here is an approach used by one of the top endurance coaches in the world named Phil Maffetone. He has trained the most famous Ironman triathletes[ including Mark Allen the most famous of them all ] along with innumerable other athletes including Stu Middleman who ran from the west coast to New york non stop averaging 50 mles a day.
His approach is to train the body to use fat as the primary fuel with stored glycogen used for firing the fat. This enhances health, and offers essentially unlimited fuel Use a heart rate monitor. Take 180 and subtract your age. You can add 5 bpm if you have been actively exercising regularly for a couple of years. Stay in that zone using time as the goal not speed. Speed comes as your heart gets healthier. So increase time as fitness increases.
Of course at 64 strength exercise is vitally important and the gym is your friend.
Diet plays an important role in the results you get with healthy fats especially being important along with reducing sugars.
I can elaborate extensively on this approach but this is the basic. At 59 yrs old I did a 70.3 half ironman in 5:55 and peak heart rate was 150 on transition from bike to run. I quickly got HR back to 140 ish where it was for almost all of the race...bike and run. Did a 10K at 58 in 48 mins and never exceeded 145bpm. I found steady improvements over time with discipline and injury free .
Congrats on your progress and it will serve you well.
His approach is to train the body to use fat as the primary fuel with stored glycogen used for firing the fat. This enhances health, and offers essentially unlimited fuel Use a heart rate monitor. Take 180 and subtract your age. You can add 5 bpm if you have been actively exercising regularly for a couple of years. Stay in that zone using time as the goal not speed. Speed comes as your heart gets healthier. So increase time as fitness increases.
Of course at 64 strength exercise is vitally important and the gym is your friend.
Diet plays an important role in the results you get with healthy fats especially being important along with reducing sugars.
I can elaborate extensively on this approach but this is the basic. At 59 yrs old I did a 70.3 half ironman in 5:55 and peak heart rate was 150 on transition from bike to run. I quickly got HR back to 140 ish where it was for almost all of the race...bike and run. Did a 10K at 58 in 48 mins and never exceeded 145bpm. I found steady improvements over time with discipline and injury free .
Congrats on your progress and it will serve you well.
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