Sprint Training

Do some light work to make sure that you're warm, like run a lap or two at a slow and easy pace. Also do active stretching.

Set 1- 30 yards @50% x3, 40 yards @ 75%x2
Set 2- 15 yards @ 100% x4. Make sure to catch your breath before starting the next rep. We want maxium speed here, and we want the body to learn to recover from Max effort.
Set 3- 30 yards @ 100% x 4 Make sure to catch you breath before the next rep.
Set 4- 40 yards @ 100% x2       "                         "                                   ".
Run a cool down lap.

If possible time every rep, so that you'll have something to gauge your progress against. Do this work out 2-3 times a week for the first two weeks, then we'll up the work load.