Good afternoon.

In May I ran my first half-marathon, the result was 2:01:13. In September it was 1:56:16.

1. What is the perfect running volume provided that my goal is to run a sub-1:48 half-marathon?
2. Is it necessary to include a long run in my training plan and how long should it be?

Thank you.

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?

Is it possible to train exceeding your maximum heart rate? What excess is permissible and how long?

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.