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I do distance and sprints. And by distance I'm only talking 5 miles. Throughout the 5 miles I go at a constant speed, and I want to do them as fast as possible. I want to add sprints to my workout routine as a supplement to get my 5-mile time faster. How many sprints make a good workout? What is the maximum I should do? Sprints are hard so I don't want to do too many. I do sprints for 30 seconds.