Beginner HIIT Workout for a Sprinter?

All throughout high school I was a sprinter who did tons of HIIT sort of workouts. But, then I joined cross country and started doing basically all SSC workouts. As much as I like running, it's not really giving me the results that I want in terms of fat loss, so I decided to alternate and give HIIT a try.

The thing is- I'm not quite sure where to begin. I've searched around the site for basic information on it, but as a sprinter, what should I do? I really only have 3 speeds- walk, jog (6-8 mph), and sprint, and I'm not sure if I should start out with 30 second intervals (I'm concerned the starting and stopping so fast would give me another stress fracture), but I would die with a minute of all-out sprinting. And should I eat beforehand, as the only way I could workout outside is in the morning, as it gets incredibly hot and humid here, or would I be okay just rolling out of bed and trying it? Really, any advice anybody has would be awesome- thanks so much!

You should re-post in the HIIT thread here :http://caloriecount.about.com/hiit-thread-pos t-all-questions-routines-ft143813

There is tons of advice, routines, etc in the thread that will probably answer any questions that you have.

Oops- my bad- didn't see that! Thank you very much!