I wouldn't cal a 9 year response rate particularly fast.
the other comments are right as you don't really need to understand al lthe mumbo jumbo.
you CAN do intervals. however most people think of them as fast intervals.
There's no reason why you can't do a longer Zone 2 (heart rate zone 2 run) with intervals going a a bit faster. That would be of great benefit to you. You cold do it every day (well let's say every other day to start)
faster intervals DO have the potential to improve your overall speed HOWEVER they also present a bigger chance of you getting injured. Then again my partner does them and probably shouldn't but finds them more enjoyable (and shorter) and any exercise is probably better than none, right?
weight loss: the longer zone 2 run/zone 3 will make you lose weight
shorter/faster intervals will tend to build slightly more muscle. Muscle burns more calories when at rest.
so ideally you would do both
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