I am writing because I need some clarification on what I am reading. I am currently preparing for the Cooper Fitness Test and it requires me to run the 1.5 mile in under 13:30, which really shouldn’t be that big of a deal. However, I am new to running and am currently sitting at about 14:50 for the 1.5. When I slow down and run in the green zone, I can complete the 3.1 in around 40 mins. So, here I sit, trying to decide if I should improve my time by training more in the distance/green zone, or perhaps train longer in the the aerobic threshold/orange zone?
Some things to add, I do HITT 4-5 days a week as well, which I feel works the anaerobic levels pretty good but I am just not seeing the improvements I feel I should. I have only cut about 1 min off the 1.5 mile in 5 weeks.
So long story short, do I want to be running longer in the aerobic threshold/orange zone or continue trying to add distance in the aerobic/green zone? Thank you for all of your help.