sprint workouts???

An amazing coach I have used who went to the Olympics in Beijing with the UK team recommended a plan that each week included:

1 x steady pace long distance
1 x interval training (speed or gradient play)
1 x technique session (transition included)
1 x plyometrics (similar to circuit training, but focusing on your legs to increase strength- ie tuck jumps, lunges, squats, burpees etc)

I wouldn't try plyometrics unless its part of a personally designed program or with your regular club as you can injure yourself quite easily- the temptation to do more than you can is high, and its the delayed muscle onset soreness that gets you a couple of days after!

For the interval training you are aiming to practice "Fartlek" or speed play. If you have access to a track then it helps but if not don't worry about it- the whole point is that you are teaching your body to cope with random increases in speed, and then to sustain these increases.

As long as you are warming up correctly with dynamic stretching (no held stretches prior to training!!) then this will help with injury pevention.

Remember to always include some backward running after your training. Creating an imbalance of muscle build anywhere in the body is the cause of most injuries (especially hamstrings etc) so you need to counter all the work you are doing with the muscles that propel you forward, with the opposite side

As with all things, there are many schools of thought on different ways to train- you have to try and find out what's best for you. Running up hills may make some people faster and in others it may build too much heavy muscle and slow them down...

good luck

ok so maybe the article i read said speed work and not sprints... and if i am understanding you correctly that i dont worry about it till ive got more milage under my belt. now im doing about 9-10 a week. Im not sure what you mean by intervals. does that mean i run faster-then slower, over and over again? So what would you do if you were me in a typical week?
thanks!