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It all depends on what you are trying to achieve. What is your goal?

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I haven't used SPRINT for my Long Distance service in years....

Wait!  What? 

Can't hear me now?

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Sprints are good to mix in with with a regular running routine. A good timed run for 45 min is good enough. You work on getting a longer distance ie: faster overall mile in 45 minutes and mix in interval training once a week. Too much sprints may lead to an injury.

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30/60s are also a good workout.  Sprint as fast as you can for 30 seconds, walk for 60, sprint for 30 etc.  this type of workout increases your all around performance including distance running.

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My opinion is if you are sprinting, your workout should probably be like 10-20 minutes max.  If you can sprint for 30+ minutes, I don't think you are sprinting as hard as you could be.

Interval training is really good when trying to pick up the pace.  It's what they train to run longer but shorter distances (2-3 miles) etc.   The guys that were really fast in the navy, mostly our boats divers, were doing lightpoles... run one jog one... run one jog one. 

When I watched guys train with "sprints" for power, it was usually with another person in tow providing resistance.   Rubber bands work really really great for this.

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I've been doing interval training.  I did the Insanity Max program, which was 9 weeks.  That program is no joke.  It's tough at first for sure, but it's ok if you go at your own pace as long as you push yourself to do as much as you can (while keeping your heart rate in the safe range) then you'll start to see the benefits/gains pretty quickly.  At least that's what I experienced.

Of course, all of that is assuming you're healthy enough to do such rigorous exercise.  Since you're thinking of doing sprints, then it sounds like you're already at least in decent shape. 

I haven't used SPRINT for my Long Distance service in years....

Wait!  What?

...........
I used to use long distance USA. Never tried Sprint but I hear its good.
Drunken posting here. Happy New year gents.

I like hiking in the mountain at an alternating pace. Better scenery, easier on the knees, and suck less car exhaust that way.

I like hiking in the mountain at an alternating pace. Better scenery, easier on the knees, and suck less car exhaust that way.

My brother used to like training runs through the ghettos areas of New Orleans, so he would occasionally get a pit bull to give him a sprint interval.  Good thing he had more than enough endurance to stay ahead of the dogs.

Example run 2.9 miles.... Ala Moana Park.  Starting at walkway near magic island bathroom/showers near p/lot. Brisk jog counter clockwise around magic island and park.  Hit Ala Moana Blvd at Atkinson,  Heading Ewa on sidewalk towards Ewa park entrance do sprints light pole to pole.  Sprint one, jog one.  Hit Ewa entrance brisk jog to finish.  Include keyhole parking area and get 2.9 miles. 

To get in condition my boxing coach made us run a couple miles in sand, also pole to pole like surf said run 1 sprint1-it must have worked.10 straight wins-champion in 2vweight divisions-outstanding fighter of the year,ooohhh the good old days, My pole to pole now is the couch to icebox to the bathroom.lol...

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