Good afternoon.

What should my heart rate be if I'm 40 years old and my pace during long-running is about 4 min/km?

Good afternoon.

1. How to train to run faster? For instance, I run 5 km in 23 minutes but want in 17-18 minutes; I run 3 km in 12.50 but want in 10-11 minutes.
2. How to train for a half marathon and marathon?

A month ago I usually ran 10-15 km during trainings at average pace (5:10) with average heart rate (145 bpm).

Then I had two weeks break.

I returned to trainings and now I can maintain previous average pace with heart rate of 154 bpm.

How could it be that I lost my fitness shape or running technique so fast? I can't understand my body.

Suppose it is very popular question you hear from a beginner.

I have time to run both in the morning and in the evening (I have flexible hours and I like to sleep). I can't run early in the morning because I feel like my body is still sleeping. If I run at my average pace, heart rate during running will be 165 beats per minute in the morning and 150-155 in the evening. So, I can conclude that my body is warmed up enough in the evening and "sleeps" in the morning. Is it true?

Thanks for your reply.

Good afternoon.

Which type of running is more suitable for weight loss: interval or jogging? How often can I do interval run?