Dear Abby, I am starting to up my running this year. Usually I run a slow 10km (55-60 mins) about 3 times a week. I have a best 10km time of about 38mins but that was a Bruce Springsteen song ago. I basically want to burn off a bit more weight so my cycling will get faster when the snow melts, of course running faster is good too. Stationary cycling turns me off. Hate it but running on snow and ice is a buzz. So. Is it better for me to run two higher intensity 5 kms (under 25 mins) runs a day up to 4 times a week, (am and pm) or just do the 10km run and try and up the frequency. I am a bit time crunched but I think the two higher intensity runs will give more benefit than the long ones cause overall weekly mileage is higher. Endurance wise which is better? Any other advice you might have? thanks, Stranded in the North.