Jetta,

Just jumping in on this, not sure about another thread. It seems you are to worried about getting your time down. If this is your first sprint, then you just need to focus on finishing. At 4 weeks out you need to stick to your original plan as it really is to late to make any major adjustments. For your running you should consider just running for time vs a specific distance, on Mondays in the plan I have I run a specific time, Wednesdays are for distance, and Thursdays are a shorter distance at a more relaxed pace, and Saturday is a new longer distance at a relaxed pace. So, my hard run day is Wednesday. I have every Tuesday as a rest day. I have a long bike day on Sundays. Mix in swimming when I can.

I would suggest slowing down your run pace and increase your distance. You do not need to run 6 days a week. Note I only run 4 days a week.