1. Perform 8 to 10 sprints of 20–40 yards.
2. Run at slightly less than your absolute top speed for safety. Rest as needed between sets, but keep your heart rate elevated.
3. Allow yourself enough recovery that you can go fast. If you’re new to sprinting or haven’t done it in a while, do your sprints on a hill. Start with five and run only at a moderate pace and build up from there.
4. Land on the balls of your feet as you sprint, not your heels. Your front foot should land directly beneath you (unless the hill is especially steep).
5. Your arms should pump vigorously forward and backward as you run. Let your hands come up to face level and then back to your pockets, but no further.