5 minute light jog
20 second sprint* 20 second light jog for 8 cycles
5 Minute cool down
simple but you will feel it…
This is not a “sprint” workout. This is a running workout.
I say that because nobody on earth can sprint for 20 seconds and be recovered enough in another 20 seconds to sprint again, especially if the recovery is jogging.
aka…killer diller. or, sprint the straights jog the curver, or a mini fartlek… not a pure sprint workout at all… but that just depends what the OP calls a sprint workout…