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Anonymous
if you're fat, i'd say keep away from sprints. i used the couch to 5k run plan (google), it worked really well while i got down to a slightly healthier weight and built up leg joint/shin strength. i tried sprints at first and ended up with such bad leg pain i couldn't jog for a week afterwards, i tried it a few times before giving up. you don't need to waste the time i did.
if you aren't fat, it'll probably be best if you change what recipe you're sprinting each time. be spontaneous about it, keep yourself excited. first time do a 30s/30s even split for like five to ten minutes (short intervals like that hit you hard), maybe the next time do your 4min/1min. there's never any harm (in fact probably a lot of benefit) in changing the layout of your routines often, as long as you keep the intensity and regularity of your work outs up.
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