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

Good afternoon.

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

I'm a novice runner. This year in May I ran 10 km (time was 1:10) and finished my first half-marathon in Sochi in 2:16. How to improve my results?

Could you tell about your marathon training plan? What was your weekly training volume? Did you use down weeks? For instance, 3 weeks of full training volume and 1 down week. How many kilometers did you run on Sundays and which exercises did you include in your trainig plan?

Thank you in advance.

Good afternoon.

I practice running since September. I ran 10 km in 1:09 yesterday in Sochi. My best result so far ... It was very hard race.

I can not figure out how to train further. Should I increase the running distance or just try to break the 1 hour limit.

My goal is endurance development and 21 km race in the long term.

Thank you for the opportunity to know the answer.