2 months to Cape Cod!

I have a more present motivator - only 2 months until we decamp to Cape Cod and beach weather! I ran another half-mile today. It has gotten so hot and humid here - 92 degrees today. Noah actually fell asleep on the run I think I have to start running earlier in the day. Maybe I'll try to wake up earlier and run before the day officially starts. I am going to work on both distance cardio and the HIIT (high intensity interval training), i.e. tabatas. I've read a couple of different sites. Some say to do 4 minutes of 20 seconds on, 10 seconds off, others say 30 seconds on, 90 seconds off for 20 minutes. Thoughts anyone?