Great questions Springrid. Here’s a few thoughts from an old guy–
1, Training with the volume you can handle yes, but don’t forget recovery and modulation.
2. I’m currently doing the 24-week big mountain plan where the variety of workouts gives me time in both zones 1 and 2 for the aerobic work.
3. Great question. I’ve been meaning to ask this. I try not to exceed my AeT and it gets lots easier with practice. I have been considering success as no more than 5% over. Keeping it up going downhill is harder on our rocky White Mountain trails, especially when weighted, but that’s not avoidable, so I just add in extra up time. Really looking forward to other input on this.
4. I’ve been doing UA strength/core workouts for about 14 months (don’t forget strength sessions!!!), and aerobic work for about the same except it took a while to slow down and do it by the book. I’ve seen some pretty outstanding results these last 6 months, especially since starting the 24-week plan 18 weeks ago. I’m 65 and have improved from an AeT of 116 to 126.
Cheers from the White Mountains.