Track Workouts:

Track workouts are the best way to increase your speed. Most schools (elementary all the way to high school) have tracks that you can use when the kids aren’t practicing. They vary based on what you’re training for, but the template for the workout remains the same across the board.
Warmup
Stretch
Actual workout (longer distance reps before shorter)
Cool down

Your warmup should be 10 minutes/ a mile of easy jogging, whichever comes first. After that, you HAVE to stretch. You really don’t want to be too tight and hurt yourself all because you were too lazy to stretch. Also you’ll just feel better in general so don’t skip it.

Workouts for endurance/long distance events: (written reps x distance in meters)
3x1600
2x3200 + 2x800
5x800

Workouts for speed:
12x200
10x400
8x300
16x100 + all out 400 after (hell workout)

Ladders:
1x1600, 1x800 1x400, 2x200- repeat twice
1x1200, 1x800, 2x400- repeat 3x
1x500, 1x400, 1x300, 1x200, 1x100

After your workout, you’ll be tired but you have to cool down to get all that lactic acid out, otherwise you’ll be super sore the next day. Similar to your warmup, just jog around for 5-10mins. If you believe in the barefoot running meme this would be the time to take your shoes off.