I've been reading online about the benefits of sprinting vs. just running or jogging. For the past few months I've been running and average of 6-8 Km every other day, doing 10-11k once a week. But I want to challenge myself to sprinting. Last night I did it for the first time and I was wondering if what I did was ok, or if I should change my routine.
What I did was:
5 min warm up (average speed about 9km/h)
30 seconds FAST (about 13km/h)
3 min steady (10.9km/h)
45 seconds FAST (13km/h)
3 min steady (10km/h)
30 seconds fast (11km/h) --> this sprint was very tiresome, by the end I was really exhausted
3 min steady (9.95km/h)
30 seconds Fast (could only manage to about 10km/h)
10 minutes cool down, (about 9 km/h) + 1 lap (didn't time it) of 800m walking.
That totalled about 30 minutes (5k) but I was much more tired that when I don't sprint (curiously though, my best time for a 5k is 28 min, so this took longer). Also, I'm not proud to admit it but I have been smoking for the past week (I was on holiday and came back to a ton of work so I caved to the cig....damn!)
So my question is, should I do shorter active resting periods? Like, maybe do 30 second spring, 1 min active rest? Or is 3 min fine? Should I eventually raise my sprints to over 45 seconds (only did one this time that was 45 seconds)?
What do you think?