I need a running program

[Junker]

I run intervals to get ready for the season. Run hard for a minute or so, then walk for the same amount of time. I usually start doing this for 20 minutes a session (I almost always run on a treadmill) and work my way up to 40 minutes. I feel that running intervals is more like the running we do during the season. Also I've read that interval running does not break down muscle as quickly as distance running. On my off nights, I usually play some pick-up basketball. It's much easier for me to push myself a little harder when there's some competition.