I increased my intervals to 12 from 9, but I also changed the for each interval slightly. Last week I did 9 intervals at the ratio of 3:00 minutes running and 2:30 walking. Today I lowered the walk time by 30 seconds, so I run 3 and walk 2. Today was 12 reps plus a 5 minute warm-up and about a 3 minute cool down.
I was really hoping I would be able to cover 4 and a half miles or so today and was pleasantly surprised when I uploaded my data and saw that I was just over the 5 mile mark. Makes me very happy.
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