I figure 200m should be a good distance then. I figure some consistency would be better than shuffling along at the end with no energy.
From the article:
Thirty seconds of sprinting should get you close to halfway around a quarter-mile track. Although you should ultimately strive to push yourself to run at 90% of your maximum, pace yourself as necessary in the beginning.
BTW, is it okay to do a 1-2 mile jog after HIIT? it's 1-2 miles from my house to the track so I figure a light jog after my workout might prevent lactic acid buildup. Of course, I'll rest between finishing HIIT and jogging, but I'd just like to know if this would be advisable.
Sounds like a normal warm-down.