The good news is that when you get your aerobic house in order you are going to be amazed at what it does for you. If you are looking for success stories our testimonial page and quite a few of our athlete stories deal with exactly this sort of thing.
To improve your AeT pace you need to train near 130. To improve your MEP and fat burning you need to train much slower. I suggest starting to do all your runs in a fasted state. This will really help to jump start your fat metabolism. You can try some in the 120-130 range and see if you can complete them with no major drop in energy.
Keep in mind that one of the most powerful aerobic stimulus is glycogen depletion. Starting a morning run fasted will mean you are already in a somewhat glycogen depleted state. The run will deplete you more. This gives you the double bonus of aerobic and fat adaptation.
This is not sexy training but it will pay huge benefits if you approach it with patience and in a few weeks you will see changes in a a few months you’ll be a different athlete. You do not need to alter the training plan you are on. Keep the strength portion as is. If you can increase your under AeT volume you will see change in aerobic capacity faster.
I’ll as Scott Semple to chime in. When I started working with him a few years ago he was a poster boy for ADS. Now he is nationally competitive in Skimo and VK running races. Huge change.