1. Warm-up - 1 mile jog followed by THOROUGH stretching. 
2. Sprints (see below for details) 
3. Warm-down - 1 mile run followed by stretching again.


Sprints: First weeks. 
12x20 yards (30 second rest between each, 2 minute rest after last one) 
12x40 yards (40 second rest between each, 2 minute rest after last one) 
8x60 yards (1 minute rest between each, 2 minute rest after last one) 
5x80 yards (1:15 rest between each, 2 minute rest after last one) 
3x100 yards (1:30 rest between each, 2 minute rest after last one).


Sprints: Next weeks.
18x20 yards (20 second rest between each, 2 minute rest after last one) 
18x40 yards (30 second rest between each, 2 minute rest after last one) 
12x60 yards (45 second rest between each, 2 minute rest after last one) 
10x80 yards (1 minute rest between each, 2 minute rest after last one) 
6x100 yards (1:15 rest between each, 2 minute rest after last one).


Sprints: Following weeks.
20x20 yards (20 second rest between each, 2 minute rest after last one) 
25x40 yards (30 second rest between each, 2 minute rest after last one) 
18x60 yards (45 second rest between each, 2 minute rest after last one) 
15x80 yards (1 minute rest between each, 2 minute rest after last one) 
10x100 yards (1:15 rest between each, 2 minute rest after last one).