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 55. The scheduled workout is: 4-8(see 20 and 40 miles) x 400 @ Goal Pace / 5% of wkly mileage with 400 jog between. You however should look at 55 miles per week on the 5% table, which informs you to run 11(see 55 miles) x 400m. If your weekly mileage is only 13 per week, you would be doing only 2-3(see 13 miles) x 400m.

NUMBER OF INTERVALS TO RUN based on 5% of weekly mileage
Wkly Miles	5.0%	200	300	400	600	800	1,000	1,200	1,600	2,000
10	800	4.0	2.7	2.0	1.3	1.0	x	x	x	x
11	880	4.4	2.9	2.2	1.5	1.1	x	x	x	x
12	960	4.8	3.2	2.4	1.6	1.2	1.0	x	x	x
13	1040	5.2	3.5	2.6	1.7	1.3	1.0	x	x	x
14	1120	5.6	3.7	2.8	1.9	1.4	1.1	x	x	x
15	1200	6.0	4.0	3.0	2.0	1.5	1.2	1.0	x	x
16	1280	6.4	4.3	3.2	2.1	1.6	1.3	1.1	x	x
17	1360	6.8	4.5	3.4	2.3	1.7	1.4	1.1	x	x
18	1440	7.2	4.8	3.6	2.4	1.8	1.4	1.2	x	x
19	1520	7.6	5.1	3.8	2.5	1.9	1.5	1.3	1.0	x
20	1600	8.0	5.3	4.0	2.7	2.0	1.6	1.3	1.0	x
21	1680	8.4	5.6	4.2	2.8	2.1	1.7	1.4	1.1	x
22	1760	8.8	5.9	4.4	2.9	2.2	1.8	1.5	1.1	x
23	1840	9.2	6.1	4.6	3.1	2.3	1.8	1.5	1.2	x
24	1920	9.6	6.4	4.8	3.2	2.4	1.9	1.6	1.2	1.0
25	2000	10.0	6.7	5.0	3.3	2.5	2.0	1.7	1.3	1.0
26	2080	10.4	6.9	5.2	3.5	2.6	2.1	1.7	1.3	1.0
27	2160	10.8	7.2	5.4	3.6	2.7	2.2	1.8	1.4	1.1
28	2240	11.2	7.5	5.6	3.7	2.8	2.2	1.9	1.4	1.1
29	2320	11.6	7.7	5.8	3.9	2.9	2.3	1.9	1.5	1.2
30	2400	12.0	8.0	6.0	4.0	3.0	2.4	2.0	1.5	1.2
31	2480	12.4	8.3	6.2	4.1	3.1	2.5	2.1	1.6	1.2
32	2560	12.8	8.5	6.4	4.3	3.2	2.6	2.1	1.6	1.3
33	2640	13.2	8.8	6.6	4.4	3.3	2.6	2.2	1.7	1.3
34	2720	13.6	9.1	6.8	4.5	3.4	2.7	2.3	1.7	1.4
35	2800	14.0	9.3	7.0	4.7	3.5	2.8	2.3	1.8	1.4
36	2880	14.4	9.6	7.2	4.8	3.6	2.9	2.4	1.8	1.4
37	2960	14.8	9.9	7.4	4.9	3.7	3.0	2.5	1.9	1.5
38	3040	15.2	10.1	7.6	5.1	3.8	3.0	2.5	1.9	1.5
39	3120	15.6	10.4	7.8	5.2	3.9	3.1	2.6	2.0	1.6
40	3200	16.0	10.7	8.0	5.3	4.0	3.2	2.7	2.0	1.6
41	3280	16.4	10.9	8.2	5.5	4.1	3.3	2.7	2.1	1.6
42	3360	16.8	11.2	8.4	5.6	4.2	3.4	2.8	2.1	1.7
43	3440	17.2	11.5	8.6	5.7	4.3	3.4	2.9	2.2	1.7
44	3520	17.6	11.7	8.8	5.9	4.4	3.5	2.9	2.2	1.8
45	3600	18.0	12.0	9.0	6.0	4.5	3.6	3.0	2.3	1.8
46	3680	18.4	12.3	9.2	6.1	4.6	3.7	3.1	2.3	1.8
47	3760	18.8	12.5	9.4	6.3	4.7	3.8	3.1	2.4	1.9
48	3840	19.2	12.8	9.6	6.4	4.8	3.8	3.2	2.4	1.9
49	3920	19.6	13.1	9.8	6.5	4.9	3.9	3.3	2.5	2.0
50	4000	20.0	13.3	10.0	6.7	5.0	4.0	3.3	2.5	2.0
51	4080	20.4	13.6	10.2	6.8	5.1	4.1	3.4	2.6	2.0
52	4160	20.8	13.9	10.4	6.9	5.2	4.2	3.5	2.6	2.1
53	4240	21.2	14.1	10.6	7.1	5.3	4.2	3.5	2.7	2.1
54	4320	21.6	14.4	10.8	7.2	5.4	4.3	3.6	2.7	2.2
55	4400	22.0	14.7	11.0	7.3	5.5	4.4	3.7	2.8	2.2
56	4480	22.4	14.9	11.2	7.5	5.6	4.5	3.7	2.8	2.2
57	4560	22.8	15.2	11.4	7.6	5.7	4.6	3.8	2.9	2.3
58	4640	23.2	15.5	11.6	7.7	5.8	4.6	3.9	2.9	2.3
59	4720	23.6	15.7	11.8	7.9	5.9	4.7	3.9	3.0	2.4
60	4800	24.0	16.0	12.0	8.0	6.0	4.8	4.0	3.0	2.4
61	4880	24.4	16.3	12.2	8.1	6.1	4.9	4.1	3.1	2.4
62	4960	24.8	16.5	12.4	8.3	6.2	5.0	4.1	3.1	2.5
63	5040	25.2	16.8	12.6	8.4	6.3	5.0	4.2	3.2	2.5
64	5120	25.6	17.1	12.8	8.5	6.4	5.1	4.3	3.2	2.6
65	5200	26.0	17.3	13.0	8.7	6.5	5.2	4.3	3.3	2.6
66	5280	26.4	17.6	13.2	8.8	6.6	5.3	4.4	3.3	2.6
67	5360	26.8	17.9	13.4	8.9	6.7	5.4	4.5	3.4	2.7
68	5440	27.2	18.1	13.6	9.1	6.8	5.4	4.5	3.4	2.7
69	5520	27.6	18.4	13.8	9.2	6.9	5.5	4.6	3.5	2.8
70	5600	28.0	18.7	14.0	9.3	7.0	5.6	4.7	3.5	2.8
71	5680	28.4	18.9	14.2	9.5	7.1	5.7	4.7	3.6	2.8
72	5760	28.8	19.2	14.4	9.6	7.2	5.8	4.8	3.6	2.9
73	5840	29.2	19.5	14.6	9.7	7.3	5.8	4.9	3.7	2.9
74	5920	29.6	19.7	14.8	9.9	7.4	5.9	4.9	3.7	3.0
75	6000	30.0	20.0	15.0	10.0	7.5	6.0	5.0	3.8	3.0
76	6080	30.4	20.3	15.2	10.1	7.6	6.1	5.1	3.8	3.0
77	6160	30.8	20.5	15.4	10.3	7.7	6.2	5.1	3.9	3.1
78	6240	31.2	20.8	15.6	10.4	7.8	6.2	5.2	3.9	3.1
79	6320	31.6	21.1	15.8	10.5	7.9	6.3	5.3	4.0	3.2
80	6400	32.0	21.3	16.0	10.7	8.0	6.4	5.3	4.0	3.2
81	6480	32.4	21.6	16.2	10.8	8.1	6.5	5.4	4.1	3.2
82	6560	32.8	21.9	16.4	10.9	8.2	6.6	5.5	4.1	3.3
83	6640	33.2	22.1	16.6	11.1	8.3	6.6	5.5	4.2	3.3
84	6720	33.6	22.4	16.8	11.2	8.4	6.7	5.6	4.2	3.4
85	6800	34.0	22.7	17.0	11.3	8.5	6.8	5.7	4.3	3.4
86	6880	34.4	22.9	17.2	11.5	8.6	6.9	5.7	4.3	3.4
87	6960	34.8	23.2	17.4	11.6	8.7	7.0	5.8	4.4	3.5
88	7040	35.2	23.5	17.6	11.7	8.8	7.0	5.9	4.4	3.5
89	7120	35.6	23.7	17.8	11.9	8.9	7.1	5.9	4.5	3.6
90	7200	36.0	24.0	18.0	12.0	9.0	7.2	6.0	4.5	3.6

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