I think you are worrying about it too much. Just workout hard with weights a few days per week. Sprint days are optional; don't bother with them if you're too sore. On all other days do low-moderate intensity exercise for overall health and well being.
The low-moderate intensity exercise should actually help improve your recovery capabilities, aid in recovery, improve your immune capabilities, and improve your mood.
I really think these days people worry too much about overtraining. In reality, unless you're doing endless amounts of exercise, you'll never have anything to worry about. Most people don't get enough exercise anyways. And in my opinion, pretty much anything you do should be good for you, as opposed to sitting around all day. Get an hour of exercise per day in, and you can't go wrong. A little more isn't going to hurt.
And if you find yourself getting burnt out, back off a bit on the high intensity exercise. You can even take a week off (from the high intensity stuff) once every several weeks if you want.