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[quote=Anonymous]If you've trained as an elite middle distance runner, you know more about fitness than 99 percent of the people reading this, including me. As a middle-aged, off and on again fitness guy, I'd just say 
1) that as you get older, you're going to have to accept that you are aiming for maintenance, not improvement, especially since you were already elite. (This isn't true for people who weren't serious athletes; I was my fastest in my mid-40s, when I did a 48 minute 10K, which I know is mediocre for real runners, but I was even slower in my 20s and 30s.)

2) Vary your exercise. It doesn't have to be Crossfit, but idea is right: You're more likely to be steadily fit and avoid injury if, instead of running 6 times a week, you run twice, bike twice, lift twice, do some yoga, do some bodyweight routines, mix in HIIT and gentler workouts, etc.

Then again, you might be different. This guy: https://runningmagazine.ca/the-scene/gene-dykes-reveals-the-secret-to-breaking-world-records-at-70/ just ran a 2:54 marathon at age 70 and "“I never stretch, never do flexibility exercises,” .... “No weightlifting, no strength, no core.”  ... In summation, Dykes said he, “just runs.”

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