I like to do the 30-45 min HIIT workouts most of the time but I wonder if I should still hit the pavement every couple of days. How often should you trade your HIIT workout for a good long run?
I also do 30-45 min of HIIT with running. For me, I do a long run (3-5 miles) 1-2 times a week and HIIT 5 times. I currently use running as my "active rest" day activity.
Just listen to your body because if your tired or under nourished, you'll be doing yourself more harm than good. For example, I wanted to get real fit real fast so I did HIIT everyday with a run every other day. I'm 5-3 and I'm pretty good at eating clean, but with that much exercise it was hard to consume the nutrients I needed. I ended up working myself too hard and going on a bender of not so healthy food. My advise, listen to your body. Sometime less is more.
Good luck! :-)