95% MAS : Between 95% and 97% HRmax
3- intense pace: you cannot speak! This should represent 5% of your running time over a week.
Whatever method you choose when running, whether it is within a particular framework (MAS or HRmax) or totally without restriction, making sure you enjoy yourself while running is the best way of successfully achieving your objectives. Remember this phrase: "regardless of your running speed, you will always be quicker than those who stay sitting in their sofas".