I've been running a few months now, and can run 3 miles without stopping. At the end, I don't want to do more, and I'm slow, and my heart rate is WAY higher than when I cycle, like 176 or so by the end of my run. (I'm 36.) What would be the best way to condition and build mileage and get my heart rate down in a manageable range? When I cycle I have so much more control over it than when I run. I'm also concerned about too much anaerobic training, so I'm only running 2X/week, and I try not to run and cycle on consecutive days. Is this a good idea?

I have looked online for training tips and haven't been able to find much that is related to heart rate training. Any suggestions from all you experts out there?