Sprint training
I prefer a track or field, but road work will suffice if necessary
jog, skip and do walking lunges for a few minutes
build up slowly before you start sprinting
I recommend you go no harder than 90% effort on your sprints, run fast and easy, relax and run smooth
rest time is the walk back to the start line, plus a little more if necessary
build ups - 3x50 meters
180/180 - 20-20-20 meters - 5x60 meters
-run forward 20 meters, then spin backwards 20 meters, finish forward 20 meters
sprint - 8x40 meters