This is almost what I did, on my initial sprint training test. I am going to follow this more closely the next time (where I will als increase the amount that I do).
1. Pick up the Pace
Sprinting is really fast running, which some people say increases weight loss and is healthier in the long run than slow easy jogging or running. Sprinting also incorporates long periods of rest between the big spurts of energy. You need to have a measurable distance in which to run sprints, so a track is a good place since it has distance markers. A sprint is usually 400 to 800 yards long. You should slowly walk between the sprints for at least twice that distance. Don’t jog to keep up your heart rate. The sprint is the total workout.
2. Gradually Increase the Speed
Even if you have been running for years, you should not expect to perform sprints at your peak ability right off the bat. Do as many sprints as you can each time, until you feel fatigued. It is far better to increase speed gradually. Practice sprints only twice a week if you are involved in other sports and exercise routines.
3. Lose Weight By Sprinting
Sprinting is a better weight loss tool than many other high-energy activities. When you push your body to its limits, the muscles will twitch. You can even see them hopping around when you stop. Twitching muscles burn more calories than rested or evenly stressed muscles.
4. The After-Sprint Cool Down
When you complete your sprints, you may need to jog lightly to cool down. You probably have toxins building up in your legs and running will move them out. Then stop to do your stretching. Lean against a wall or post and stretch out each leg at a time for a count of 10, repeat on each leg two or three times. Do some slow even squats with your hands on your hips and then stretch the front of your legs by reaching behind and pulling each foot one at a time. Remain standing for at least an hour after the race to let your muscles cool down. Do not sit around for long periods of time for the next day or two. If you must travel or have to sit in meetings or at a desk, then get up often and stretch and keep walking off the strain. Do not get a massage or rubdown for a couple of days either as it can cause additional inflammation.
5. Eat Right After Running
Fuel your body when exercising strenuously. Increase your intake of carbs when you begin sprinting. Drink a high-energy drink loaded with carbs before and immediately after your run. Include extra protein in your diet to help with muscle healing. Iron is an important ingredient for runners if you do not eat a lot of meat, take an iron supplement. Include Vitamin C to increase the iron absorption.
Read more: http://www.livestrong.com/article/9578-need-running-sprints/#ixzz1ZG6wjmq0