First off: 2 runs a week is not my only training. My other 2 sessions are attending Britmil fit and then do press ups and sit ups every night.. so with that cleared up. Britmilfit is excellent but it doesnt leave me much time to focus purely on running and I have noticed that although I am much fitter, I am not running as quickly as I used to as I am not practising this specifically. So instead of going to britmilfit 3 times a week I have changed my routine to the following: Monday: Running Tuesday: BMF Wed: Cycling Thursday: Running Friday: Rest Sat: BMF Sun: Light cardio (walking or swimming generally) So with those two running slots how do you think I should be using them to gain maximum benifit. Before I learned about BMF I was running 4 times a week, 2 steady runs, one long run and one speedwork session. This balanced out really well but I am having trouble deciding how to use only two sessions a week. I dont think a sprint/interval session is needed since BMF has alot of that kind of thing. Perhaps one slower interval session (half mile intervals etc) and one long endurance builder? What do you think? Cheers, J.