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 30. The scheduled workout is: 6-12*(see 20 and 40 miles) x 400 @ Date Pace / 8% of wkly mileage with 400 jog between. You however should look at 30 miles per week on the 8% table, which informs you to run 8 (see 30 miles) x 400m. If your weekly mileage is only 13 per week, you would be doing only 4 (see 13 miles) x 400m.

NUMBER OF INTERVALS TO RUN based on 8% of weekly mileage
Wkly Miles	8.0%	200	300	400	600	800	1,000	1,200	1,600	2,000
10	1287	6.4	4.3	3.2	2.1	1.6	1.3	1.1	x	x
11	1416	7.1	4.7	3.5	2.4	1.8	1.4	1.2	x	x
12	1545	7.7	5.1	3.9	2.6	1.9	1.5	1.3	x	x
13	1673	8.4	5.6	4.2	2.8	2.1	1.7	1.4	1.0	x
14	1802	9.0	6.0	4.5	3.0	2.3	1.8	1.5	1.1	x
15	1931	9.7	6.4	4.8	3.2	2.4	1.9	1.6	1.2	x
16	2060	10.3	6.9	5.1	3.4	2.6	2.1	1.7	1.3	1.0
17	2188	10.9	7.3	5.5	3.6	2.7	2.2	1.8	1.4	1.1
18	2317	11.6	7.7	5.8	3.9	2.9	2.3	1.9	1.4	1.2
19	2446	12.2	8.2	6.1	4.1	3.1	2.4	2.0	1.5	1.2
20	2574	12.9	8.6	6.4	4.3	3.2	2.6	2.1	1.6	1.3
21	2703	13.5	9.0	6.8	4.5	3.4	2.7	2.3	1.7	1.4
22	2832	14.2	9.4	7.1	4.7	3.5	2.8	2.4	1.8	1.4
23	2961	14.8	9.9	7.4	4.9	3.7	3.0	2.5	1.9	1.5
24	3089	15.4	10.3	7.7	5.1	3.9	3.1	2.6	1.9	1.5
25	3218	16.1	10.7	8.0	5.4	4.0	3.2	2.7	2.0	1.6
26	3347	16.7	11.2	8.4	5.6	4.2	3.3	2.8	2.1	1.7
27	3475	17.4	11.6	8.7	5.8	4.3	3.5	2.9	2.2	1.7
28	3604	18.0	12.0	9.0	6.0	4.5	3.6	3.0	2.3	1.8
29	3733	18.7	12.4	9.3	6.2	4.7	3.7	3.1	2.3	1.9
30	3862	19.3	12.9	9.7	6.4	4.8	3.9	3.2	2.4	1.9
31	3990	20.0	13.3	10.0	6.7	5.0	4.0	3.3	2.5	2.0
32	4119	20.6	13.7	10.3	6.9	5.1	4.1	3.4	2.6	2.1
33	4248	21.2	14.2	10.6	7.1	5.3	4.2	3.5	2.7	2.1
34	4376	21.9	14.6	10.9	7.3	5.5	4.4	3.6	2.7	2.2
35	4505	22.5	15.0	11.3	7.5	5.6	4.5	3.8	2.8	2.3
36	4634	23.2	15.4	11.6	7.7	5.8	4.6	3.9	2.9	2.3
37	4763	23.8	15.9	11.9	7.9	6.0	4.8	4.0	3.0	2.4
38	4891	24.5	16.3	12.2	8.2	6.1	4.9	4.1	3.1	2.4
39	5020	25.1	16.7	12.6	8.4	6.3	5.0	4.2	3.1	2.5
40	5149	25.7	17.2	12.9	8.6	6.4	5.1	4.3	3.2	2.6
41	5278	26.4	17.6	13.2	8.8	6.6	5.3	4.4	3.3	2.6
42	5406	27.0	18.0	13.5	9.0	6.8	5.4	4.5	3.4	2.7
43	5535	27.7	18.4	13.8	9.2	6.9	5.5	4.6	3.5	2.8
44	5664	28.3	18.9	14.2	9.4	7.1	5.7	4.7	3.5	2.8
45	5792	29.0	19.3	14.5	9.7	7.2	5.8	4.8	3.6	2.9
46	5921	29.6	19.7	14.8	9.9	7.4	5.9	4.9	3.7	3.0
47	6050	30.2	20.2	15.1	10.1	7.6	6.0	5.0	3.8	3.0
48	6179	30.9	20.6	15.4	10.3	7.7	6.2	5.1	3.9	3.1
49	6307	31.5	21.0	15.8	10.5	7.9	6.3	5.3	3.9	3.2
50	6436	32.2	21.5	16.1	10.7	8.0	6.4	5.4	4.0	3.2
51	6565	32.8	21.9	16.4	10.9	8.2	6.6	5.5	4.1	3.3
52	6693	33.5	22.3	16.7	11.2	8.4	6.7	5.6	4.2	3.3
53	6822	34.1	22.7	17.1	11.4	8.5	6.8	5.7	4.3	3.4
54	6951	34.8	23.2	17.4	11.6	8.7	7.0	5.8	4.3	3.5
55	7080	35.4	23.6	17.7	11.8	8.8	7.1	5.9	4.4	3.5
56	7208	36.0	24.0	18.0	12.0	9.0	7.2	6.0	4.5	3.6
57	7337	36.7	24.5	18.3	12.2	9.2	7.3	6.1	4.6	3.7
58	7466	37.3	24.9	18.7	12.4	9.3	7.5	6.2	4.7	3.7
59	7594	38.0	25.3	19.0	12.7	9.5	7.6	6.3	4.7	3.8
60	7723	38.6	25.7	19.3	12.9	9.7	7.7	6.4	4.8	3.9
61	7852	39.3	26.2	19.6	13.1	9.8	7.9	6.5	4.9	3.9
62	7981	39.9	26.6	20.0	13.3	10.0	8.0	6.7	5.0	4.0
63	8109	40.5	27.0	20.3	13.5	10.1	8.1	6.8	5.1	4.1
64	8238	41.2	27.5	20.6	13.7	10.3	8.2	6.9	5.1	4.1
65	8367	41.8	27.9	20.9	13.9	10.5	8.4	7.0	5.2	4.2
66	8496	42.5	28.3	21.2	14.2	10.6	8.5	7.1	5.3	4.2
67	8624	43.1	28.7	21.6	14.4	10.8	8.6	7.2	5.4	4.3
68	8753	43.8	29.2	21.9	14.6	10.9	8.8	7.3	5.5	4.4
69	8882	44.4	29.6	22.2	14.8	11.1	8.9	7.4	5.6	4.4
70	9010	45.1	30.0	22.5	15.0	11.3	9.0	7.5	5.6	4.5
71	9139	45.7	30.5	22.8	15.2	11.4	9.1	7.6	5.7	4.6
72	9268	46.3	30.9	23.2	15.4	11.6	9.3	7.7	5.8	4.6
73	9397	47.0	31.3	23.5	15.7	11.7	9.4	7.8	5.9	4.7
74	9525	47.6	31.8	23.8	15.9	11.9	9.5	7.9	6.0	4.8
75	9654	48.3	32.2	24.1	16.1	12.1	9.7	8.0	6.0	4.8
76	9783	48.9	32.6	24.5	16.3	12.2	9.8	8.2	6.1	4.9
77	9911	49.6	33.0	24.8	16.5	12.4	9.9	8.3	6.2	5.0
78	10040	50.2	33.5	25.1	16.7	12.6	10.0	8.4	6.3	5.0
79	10169	50.8	33.9	25.4	16.9	12.7	10.2	8.5	6.4	5.1
80	10298	51.5	34.3	25.7	17.2	12.9	10.3	8.6	6.4	5.1
81	10426	52.1	34.8	26.1	17.4	13.0	10.4	8.7	6.5	5.2
82	10555	52.8	35.2	26.4	17.6	13.2	10.6	8.8	6.6	5.3
83	10684	53.4	35.6	26.7	17.8	13.4	10.7	8.9	6.7	5.3
84	10812	54.1	36.0	27.0	18.0	13.5	10.8	9.0	6.8	5.4
85	10941	54.7	36.5	27.4	18.2	13.7	10.9	9.1	6.8	5.5
86	11070	55.3	36.9	27.7	18.4	13.8	11.1	9.2	6.9	5.5
87	11199	56.0	37.3	28.0	18.7	14.0	11.2	9.3	7.0	5.6
88	11327	56.6	37.8	28.3	18.9	14.2	11.3	9.4	7.1	5.7
89	11456	57.3	38.2	28.6	19.1	14.3	11.5	9.5	7.2	5.7
90	11585	57.9	38.6	29.0	19.3	14.5	11.6	9.7	7.2	5.8

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 12.9(see 40 miles) which would be 12.