Off Day Tempo Effort

What percentage of effort do most people go with and with how much rest. I have been using 50m - 100m walk rest with 70% effort

Distances range from 100m - 300m

i dont actually time my tempo. But im imagining its around 65-70%. Its a realxed stride. Faster than a jog much like a striding smooth run. As long as i am not locking up and accumulating lactice acid and i can finish how i started its fine. And i also use reps of 100-300 and 50-100 m walk.

16 x 100 @ 65% with 30 seconds rest