Use the following table to better individualize your Tuesday night workout. The posted workouts are based on 5%, 8%, or 10% of your estimated weekly mileage. The minimum number of intervals to be performed is based on 20 miles per week. The maximum number is based on 40 miles per week. This is acceptable if you are running 20 or 40 miles per week because the number of intervals you should run is accurately posted on the workout sheet. What if you are running less than 20 miles per week, more than 40 miles per week or something in-between. How many intervals should I really do? Hopefully, this table and brief explanation will help.

Lets say this week your planned mileage will be 60. The scheduled workout is: 2-4(see 20 and 40 miles) x 1600 @ Cruise Pace / 10% of wkly mileage with 60 seconds rest between. You however should look at 60 miles per week on the 10% table, which informs you to run 6 (see 30 miles) x 400m. If your weekly mileage is only 13 per week, you would be doing only 1* (see 13 miles) x 1600m.

NUMBER OF INTERVALS TO RUN based on 10% of weekly mileage
Wkly Miles	10.0%	200	300	400	600	800	1,000	1,200	1,600	2,000
10	1600	8.0	5.3	4.0	2.7	2.0	1.6	1.3	1.0	x
11	1760	8.8	5.9	4.4	2.9	2.2	1.8	1.5	1.1	x
12	1920	9.6	6.4	4.8	3.2	2.4	1.9	1.6	1.2	x
13	2080	10.4	6.9	5.2	3.5	2.6	2.1	1.7	1.3	1.0
14	2240	11.2	7.5	5.6	3.7	2.8	2.2	1.9	1.4	1.1
15	2400	12.0	8.0	6.0	4.0	3.0	2.4	2.0	1.5	1.2
16	2560	12.8	8.5	6.4	4.3	3.2	2.6	2.1	1.6	1.3
17	2720	13.6	9.1	6.8	4.5	3.4	2.7	2.3	1.7	1.4
18	2880	14.4	9.6	7.2	4.8	3.6	2.9	2.4	1.8	1.4
19	3040	15.2	10.1	7.6	5.1	3.8	3.0	2.5	1.9	1.5
20	3200	16.0	10.7	8.0	5.3	4.0	3.2	2.7	2.0	1.6
21	3360	16.8	11.2	8.4	5.6	4.2	3.4	2.8	2.1	1.7
22	3520	17.6	11.7	8.8	5.9	4.4	3.5	2.9	2.2	1.8
23	3680	18.4	12.3	9.2	6.1	4.6	3.7	3.1	2.3	1.8
24	3840	19.2	12.8	9.6	6.4	4.8	3.8	3.2	2.4	1.9
25	4000	20.0	13.3	10.0	6.7	5.0	4.0	3.3	2.5	2.0
26	4160	20.8	13.9	10.4	6.9	5.2	4.2	3.5	2.6	2.1
27	4320	21.6	14.4	10.8	7.2	5.4	4.3	3.6	2.7	2.2
28	4480	22.4	14.9	11.2	7.5	5.6	4.5	3.7	2.8	2.2
29	4640	23.2	15.5	11.6	7.7	5.8	4.6	3.9	2.9	2.3
30	4800	24.0	16.0	12.0	8.0	6.0	4.8	4.0	3.0	2.4
31	4960	24.8	16.5	12.4	8.3	6.2	5.0	4.1	3.1	2.5
32	5120	25.6	17.1	12.8	8.5	6.4	5.1	4.3	3.2	2.6
33	5280	26.4	17.6	13.2	8.8	6.6	5.3	4.4	3.3	2.6
34	5440	27.2	18.1	13.6	9.1	6.8	5.4	4.5	3.4	2.7
35	5600	28.0	18.7	14.0	9.3	7.0	5.6	4.7	3.5	2.8
36	5760	28.8	19.2	14.4	9.6	7.2	5.8	4.8	3.6	2.9
37	5920	29.6	19.7	14.8	9.9	7.4	5.9	4.9	3.7	3.0
38	6080	30.4	20.3	15.2	10.1	7.6	6.1	5.1	3.8	3.0
39	6240	31.2	20.8	15.6	10.4	7.8	6.2	5.2	3.9	3.1
40	6400	32.0	21.3	16.0	10.7	8.0	6.4	5.3	4.0	3.2
41	6560	32.8	21.9	16.4	10.9	8.2	6.6	5.5	4.1	3.3
42	6720	33.6	22.4	16.8	11.2	8.4	6.7	5.6	4.2	3.4
43	6880	34.4	22.9	17.2	11.5	8.6	6.9	5.7	4.3	3.4
44	7040	35.2	23.5	17.6	11.7	8.8	7.0	5.9	4.4	3.5
45	7200	36.0	24.0	18.0	12.0	9.0	7.2	6.0	4.5	3.6
46	7360	36.8	24.5	18.4	12.3	9.2	7.4	6.1	4.6	3.7
47	7520	37.6	25.1	18.8	12.5	9.4	7.5	6.3	4.7	3.8
48	7680	38.4	25.6	19.2	12.8	9.6	7.7	6.4	4.8	3.8
49	7840	39.2	26.1	19.6	13.1	9.8	7.8	6.5	4.9	3.9
50	8000	40.0	26.7	20.0	13.3	10.0	8.0	6.7	5.0	4.0
51	8160	40.8	27.2	20.4	13.6	10.2	8.2	6.8	5.1	4.1
52	8320	41.6	27.7	20.8	13.9	10.4	8.3	6.9	5.2	4.2
53	8480	42.4	28.3	21.2	14.1	10.6	8.5	7.1	5.3	4.2
54	8640	43.2	28.8	21.6	14.4	10.8	8.6	7.2	5.4	4.3
55	8800	44.0	29.3	22.0	14.7	11.0	8.8	7.3	5.5	4.4
56	8960	44.8	29.9	22.4	14.9	11.2	9.0	7.5	5.6	4.5
57	9120	45.6	30.4	22.8	15.2	11.4	9.1	7.6	5.7	4.6
58	9280	46.4	30.9	23.2	15.5	11.6	9.3	7.7	5.8	4.6
59	9440	47.2	31.5	23.6	15.7	11.8	9.4	7.9	5.9	4.7
60	9600	48.0	32.0	24.0	16.0	12.0	9.6	8.0	6.0	4.8
61	9760	48.8	32.5	24.4	16.3	12.2	9.8	8.1	6.1	4.9
62	9920	49.6	33.1	24.8	16.5	12.4	9.9	8.3	6.2	5.0
63	10080	50.4	33.6	25.2	16.8	12.6	10.1	8.4	6.3	5.0
64	10240	51.2	34.1	25.6	17.1	12.8	10.2	8.5	6.4	5.1
65	10400	52.0	34.7	26.0	17.3	13.0	10.4	8.7	6.5	5.2
66	10560	52.8	35.2	26.4	17.6	13.2	10.6	8.8	6.6	5.3
67	10720	53.6	35.7	26.8	17.9	13.4	10.7	8.9	6.7	5.4
68	10880	54.4	36.3	27.2	18.1	13.6	10.9	9.1	6.8	5.4
69	11040	55.2	36.8	27.6	18.4	13.8	11.0	9.2	6.9	5.5
70	11200	56.0	37.3	28.0	18.7	14.0	11.2	9.3	7.0	5.6
71	11360	56.8	37.9	28.4	18.9	14.2	11.4	9.5	7.1	5.7
72	11520	57.6	38.4	28.8	19.2	14.4	11.5	9.6	7.2	5.8
73	11680	58.4	38.9	29.2	19.5	14.6	11.7	9.7	7.3	5.8
74	11840	59.2	39.5	29.6	19.7	14.8	11.8	9.9	7.4	5.9
75	12000	60.0	40.0	30.0	20.0	15.0	12.0	10.0	7.5	6.0
76	12160	60.8	40.5	30.4	20.3	15.2	12.2	10.1	7.6	6.1
77	12320	61.6	41.1	30.8	20.5	15.4	12.3	10.3	7.7	6.2
78	12480	62.4	41.6	31.2	20.8	15.6	12.5	10.4	7.8	6.2
79	12640	63.2	42.1	31.6	21.1	15.8	12.6	10.5	7.9	6.3
80	12800	64.0	42.7	32.0	21.3	16.0	12.8	10.7	8.0	6.4
81	12960	64.8	43.2	32.4	21.6	16.2	13.0	10.8	8.1	6.5
82	13120	65.6	43.7	32.8	21.9	16.4	13.1	10.9	8.2	6.6
83	13280	66.4	44.3	33.2	22.1	16.6	13.3	11.1	8.3	6.6
84	13440	67.2	44.8	33.6	22.4	16.8	13.4	11.2	8.4	6.7
85	13600	68.0	45.3	34.0	22.7	17.0	13.6	11.3	8.5	6.8
86	13760	68.8	45.9	34.4	22.9	17.2	13.8	11.5	8.6	6.9
87	13920	69.6	46.4	34.8	23.2	17.4	13.9	11.6	8.7	7.0
88	14080	70.4	46.9	35.2	23.5	17.6	14.1	11.7	8.8	7.0
89	14240	71.2	47.5	35.6	23.7	17.8	14.2	11.9	8.9	7.1
90	14400	72.0	48.0	36.0	24.0	18.0	14.4	12.0	9.0	7.2

Keep in mind, everyone is different and no workout is absolute. If you have any questions about how many intervals you should be running, please let me know. Don't fall into the trap of comparing yourself to someone else. Remember, all the groups are based on your current fitness level and the workouts are set up to get you to the next level. More intervals at a faster pace is not necessarily better. "Start with what is right rather than what is acceptable." - Peter Drucker

* I always round down even if the total is 1.3 (see 13 miles) which would be 1.