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Ferrous ,
  1. sustained elevated heartbeat is what gets you into shape. Aim for long slow runs over erratic runs with walking mixed in.
  2. if you are doing this as a lifestyle thing, I commend you. If you are an early riser, 5am runs are the way to go. However, find a running schedule that is sustainable. If you find yourself struggling to keep at the morning runs, adjust your schedule into one that allows you to be routine.

Best of luck

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