Im training to 70% MHR which is the base level. I dont run this all the time but mostly to start with. I will include intervals and hills and steady/fast pace runs later but still use the base level to have a proper 'easy' day in a easy/hard type training cycle.
Shoes there are many schools of thought on all this, but I would really advise joining the Hadd thread http://www.runnersworld.co.uk/forum/training/hadd-training-plan/181933-132.html
There are a few very experienced guys on there who can guide you through what to do week on week. Good luck
Thanks Teknik. Will do
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