Adjust workout to allow legs to recover...?

So now that my foot is no longer broken, I've just started a workout that focuses on building up my legs. Mon, Wed, Fri, I lift (see first link below), and Tues, Thurs, Sat, I run/sprint (see second link). I just started this week, and I'm realizing that my legs are having a tough time recovering. I'm lifting on some days and sprinting on others.

I'm wondering if my legs are sore just from not being accustomed to lifting or if I really do need to rest them more.

My sprints are my first priority, as I'm trying to lose a little weight. However, I'd also like to bulk up my legs as much as I can. How should I adjust my workout schedule so my legs have enough time to recover?

http://www.bodybuilding.com/fun/3-full-body-workou...

1st Workout:

Here is a sample of what this would look like using an upper body focus.

Squats: 2 sets of 5-8 reps

Bench Press: 3 sets of 5-8 reps

Bent Over Row: 3 sets of 5-8 reps

Shoulder Press: 3 sets of 8-10 reps

Biceps Curls: 2 sets of 10-12 reps

Weighted Dips: 2 sets of 10-12 reps

Lateral Raises: 2 sets of 10-12 reps

Then you could use this workout to focus on your lower body on alternate days.

Incline Press: 2 sets of 8-10 reps

Lateral Pulldowns: 2 sets of 8-10 reps

Squats: 4 sets of 5 reps

Deadlifts: 4 sets of 5 reps

Lunges: 2-3 sets of 8 reps

Calf Raises: 2-3 sets of 10-12 reps

Crunches: 2 sets of 10-15 reps

http://www.askmen.com/sports/bodybuilding_100/135b...

"For the first option, warm up at a comfortable intensity for 5 minutes. Then, give your maximum effort for 15 to 30 seconds, followed by a 2-minute recovery. You can walk during the recovery or you can just take it down to a very light jog, depending on your current level of fitness. More than likely, though, you will be going so hard that you will need to walk during the recovery. Perform between 6 and 10 of these intervals, and finish with a cooldown."