[Scott Johnston]

Hey Steve:

Thanks for the questions and sorry for the slow reply.

Read this article that specifically addresses your issue. https://evokeendurance.com/resources/aerobic-deficiency-syndrome-ads/

But you are not alone. In fact the vast majority of folks that come to us are in the same boat as you find yourself when they do not have a solid aerobic base.  We see this especially with the Special Ops guys we work with.  You have already begun to see an improvement in your running vs walking time. We use that run/walk progression often.    It will take months to build this aerobic base and you must be patient.  In the 25 years we’ve been preaching this method we have never encountered a non-responder to this type of training.   We often see folks move from the 13-14min/mile range of running pace to 9min/mile in 6 months to a year. This improvement depends exclusively on the volume of this low intensity work.

Scott