This will be in new book but I don't recommend sprints - I recommend running. Not jogging. Not sprinting. Running.
We usually start with total distance, 1600m for example, 2-3 times/week. All depends on how your ankles/knees, etc can hold up.
We then break it up in various ways - no longer than 400m. We don't do rest periods until after several months. Then it becomes entirely based on your own level/experience, etc.
I spent some time in the Dakotas. Unbelievably cold and unbelievably hot. But the best part is that there are few people. And THAT is worth more than any weather.