Mechanics

Day 1-Ladder sprint:  100 m sprint, 100 m recovery, 200 m sprint, 200 m recovery, 300 m sprint, 300 m recovery, 400 m sprint, 400 m recovery

repeat 1 more time

Day 2-  4 x 800 m  with 2 minutes walk recovery btw each rep

Consistency
Day 1- Ladder sprint:  100 m sprint, 50 m recover, 200 m sprint, 100 m recovery, 300 m sprint, 150 m recovery, 400 m sprint, 200 m recovery
repeat 1 more time
Day 2- 5 x 800 m with 2 minutes easy jog recovery btw each rep

Intensity
Day 1-Ladder sprint:  100 m sprint, 50 m recover, 200 m sprint, 100 m recovery, 300 m sprint, 150 m recovery, 400 m sprint, 200 m recovery
repeat 2 more times
Day 2- 6 x 800 m with 2 minutes easy jog recovery btw each rep

**At the start of each workout, practice exaggerated foot pull drill. 3x 10 pulls each leg.