My current workout schedule is to hit the gym once every four days to do a high-intensity, one-set-to-failure routine. I've been pushing up the weights that I've been using so I guess it's been effective. :) Every other day I do a short set of sprints. One minute of pushing it as fast as I can, then walk for four minutes, then sprint again. I'll sprint after weight training, then again two days later.
This every-other-day routine is easy to follow; no complex schedules and not a lot of time spent working out. I'm not worried about missing a day, either. Life happens. I don't want to miss more than a week, which I did when I was moving. Moving was a lot of work -- heavy boxes down two flights then up one, outside in the Texas heat.
I've been following the Conditioning Research blog for ideas on my workouts, although I've been reading a bunch of stuff from a bunch of people for a long time. I'll try to pull that together at some point.
I still feel like my sprints are being held back by biomechanical problems more than fitness. In other words, I'm not running in good form. I might have that looked at. My goal in the sprints is to reach maximum effort, so I think that translates to trying to wind myself and keep pushing through the run despite feeling out of breath and energy. My third sprint, last night, was tough -- I was definitely lagging in speed and effort at the end of it. And so I think that's success. We'll see how I do on Friday.