Help with interval training (running)

do you have access to a track? or someplace that you can sprint 1/4 mile?

run a 1/4 mile as fast as you can to get your base, then after that, try to keep your sprints within 80% of that time

start by doing 4 in a work out and work yourself up from there

if you can do them on a hill, even better

The only way to build muscle and strength is through resistance. I would look into having one weight day a week (squats, lunges, stff legged dead lifts, etc) then one day of hill workouts (better than bleachers). Try to find a good hill like a levee or something. Do a mile warmup and cool down and sets of 5 on the hill until you get at least 15-20 in.

There's a high school not far from me that I could bike over to.

Is there a cap on the time you usually try to keep it under (e.g. no more than 20-30 mins, etc)?

So start with four 1/4 mile sprints @ 80% in a workout, and work up in distance or number of sprints?

FYI I'm supplementing this with a P90x3 workout, so there is some amount of resistance in those workouts. I'm just looking for some cardio that isn't going to sacrifice any muscle gains I make through P90.

with the track access, try the ladder workout one day

that 800 after the 1600 is just so brutal

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1600

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all sprints

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No one is sprinting a mile.

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Serious question... how does one go about sprinting nearly 3 miles on that ladder workout?

you could always do the LSU football conditioning test.

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how does one go about sprinting nearly 3 miles on that ladder workout?

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it is more of an advanced workout

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or there is the ladder workout

goes like this:

100
200
400
800
1600
800
400
200
100

all sprints

you should be dead after that

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If you need to work up to that, we did something the coaches called a Buffalo in High School. After Practice, still in pads and helmet, we'd line up by positions on the goal line. WR/DBs went first, then RB/LB/QB, then DL/OL. You would sprint 10 yards then jog 90. And get lined back up. As soon as the last group crossed the far goal line, you had to start and sprint 20/jog 80. Worked our way up until we hit the 100 yard sprint, then back down to the 10/90. Ends up being 1900 yards total, 1,000 sprinting and 900 jogging. I was good until about the second 80. That stretch from 80 to 100 and back to 80 was killer.