SLAP, SLAP!
So, in the 3 weeks since doing your method above, I've dropped my 6mi pace down to 8:25 and my 5k time to 23:40, and gained some muscle, too. Before, I was solely running (jogging) and had more mileage, but my times were far slower. Apparently, I wasn't getting enough rest. I feel in better shape now than before. Of course, people's bodies vary and their personal goals differ. Also, I'm at my target weight, so that does allow more flexibility.
Stairmaster today. Probably will be doing more of it this week, with Isaac coming for FL.