Workouts on off-days?

oh alright thanks, another question on roadwork. how many times should i jog and how many times should i sprint it?

I would sprint say twice a week. Two really good quality speed sessions with time to recover between. That's what the slower jogs are for - to help you recover and get a base level of aerobic fitness. Sprinting is more anaerobic but it will produce more lactic acid which your body needs a chance to get rid of.

You can put one moderate pace run in per week also. Top sprinters have only a couple of really hard speed sessions a week so I think that's the way to go. It's definately not a good idea to have your speed sessions too close together - have a couple of days of other training and maybe also a day off between them.

Some great info Sharla!
I owe you rep!

yeah, thanks again sharla, well today was my first time at the gym, it was awesome and i can't wait for thursday to go again ;D. unfortunately, i forgot to ask him all the questions i was supposed to ask him, but i'll do it on thursday.

You're welcome! Glad to hear you're enjoying it! let us know how it goes. :)

well i asked my trainer what i should do on off days, and he told me to just rest, because later on he's going to add more days for me, up to 5 days a week at the gym. so i'm gonna go with that. thanks again for the advice;D

All good - sounds like he knows what he's doing. I like that you're enthusiastic enough to be sussing it all out before you even have a chance to Q your coach too! ;D