alright so i sprint from one telephone pole to the enxt (about 100 feet i think) then i walka cross the street(about 10 feet) then sprint back to the other pole then walka cross the street again and repeat. is that good? or shud i increase the rest time?
Wky do you have to cross the road ? Cant you just rest then run back to the same post. But seriously, it sounds alright. The less rest time the better with sprints, means quicker recovery. You should try mixing in some shorter sharper sprints aswell. Anywhere from 10m to 100m
It's good but try it on a hill, better for your joints but also better for your conditioning overall. Ex. Sprint the hill for 200 feet, at the top shadowbox intensively for 45 sec (perfect situation like in a fight) or do burpees and walk back fast. Repeat x times.
i would recommend taking 1 min rests simulating rounds, this would enable you to work harder when actually moving but instead of sprinting/walking do sprinting/ jogging and make it last at least 2 minutes also use hills because that will really test your legs
You can do sprints any way you want really as long as your heart rate is raised, thats the main thing. Like the post above said, work for 2 or 3 minutes with spint,jog sprint/jog and have a minutes rest, but work hard in the 2 or 3 minutes. Simulate rounds... remember one thing, the shorter your rest time is the quicker your recovery time will be once you are fit...