@oliveoil I sprint on off days from gym 1-2 times a week. My perceived effort for sprints is anywhere from 85% to 100% so they tend to be super taxing. Sprinting on my off days I can focus on the sprints and not worry about it impacting my lifts too much.

I'm sprinting a variety of distances from 10 Y all the way up to 110 Y utilizing different starting positions; half kneeling, sideways, laying on your back, jumping from height, normal sprint start, rolling into sprint. You want to build power out of a variety of positions

If I'm feeling tired or the first few sets don't feel powerful I keep the sets low (3). Sometimes sprint days feel great and I feel powerful I will set up timers and sprint sets until I fall below 6% of a number I think is my fastest, you can just guess the time or go off feel. This could be 10 - 15 sets depending on the day/distance. Rest periods are 3-5 minutes especially if I'm sprinting more than 50 Y.

Where I live it's flat af but uphill/downhill sprints are probably good and really fun.

After sprints I'll do hamstring/groin/foot isos, they feel great and immediately help me recover and build isometric strength. As a kid I had an awkward gait and wasn't very fast which lead me to neglect any sprint work but this training structure has helped me improve speed/power and now my gait feels very smooth.

Sprinting is anabolic keep doing it