I work my sprints into a 4.3 mile run,
warm up, then hard sprint / walk (recovery) / jog again till next hill or land mark and sprint again,
about 46 minutes total time.
(I definately get a full hard sprint, bout the 30 second mark, nothin left but to walk it off )
Here's my question.

is the benefit of the sprint offset by some of the additional cardio between the sprints ?
(ie, there's about a mile of woods trail I just jog thru, no sprint due to rocky and rooty trails,
otherwise the recovery is about 90 seconds, then jog to next sprint.)

anyone got some thought on this ?