is it better to do moderate intensity workouts or low and high mixed?

slemonfit

for example, for me 4.5 is a relatively "easy" pace that i dont feel is too difficult, but 5.0 feels slightly difficult and 6.0 is difficult

should i do 5 workouts a week at 4.5 pace (each workout - 4 miles ) - so 20 miles/week

or mix it up with high and low intensity?
the thing is that if i do a high intensity workout like at 6 miles an hour, i get really tired
and then the next day i think, i cant workout because im sore or i worked too hard the previous day so i end up taking more off days and totaling less miles a week because i run fewer times a week and less miles when i do high intensity ones

also how many times a week should i run and which runs should they be?
if i do 3-4 of the following workouts a week, which ones should i keep?
4 miles @ 6.0, 8 mi @ 5.0, 5 miles @ 5.0, 13 miles @ 4.5, 4 miles @ 4.5

im not training for anything but i want to lose weight and keep fit and slowly increase my fitness a little

thanks!

Cherimoose

I think a good fitness plan has a mix of intensities, from walking all the way up to sprinting and heavy lifting. But i can't tell you what you're able to handle - that's individual, and it's always changing.