Peter Snell: Intervals vs Tempo

This study shows twice weekly interval sessions lower 10K and 800 times much better than twice weekly tempo runs. So I am switching to intervals on both Tue and Thur. The study said the participants ran "about 3 mi" and that is perfect for me. After the Frederick 5K I will start 5.5 mi base runs M-W-F-Su, Tue 6x800 intervals at Potts Field for 6.5 mi, Thu 3 mi cruise intervals for 5.5 mi, Sat 12.4 mi. Total 46.4 mi/wk. This is very doable because it's greater than 45 mi/wk, the 5.5 mi runs will be on Bobolink, and the long run is 2 hours. I plan on doing this schedule for 10 weeks. I may increase the base run after 2-3 weeks to 6 mi by running up Meridian rather than 55th with all it's traffic.