Go to your local park or athletics ground. Try to find a flat non slippy 100 metre stretch of ground (e.g. football pitch).Jog around for 5-10 minutes performing mobilisation exercises (shoulder circles, heel flicks etc) and short controlled sprints (10-20 metres / 18 yard line on a football pitch) to fully warm up.
Once ready sprint / fast jog 100 metres as fast as you can then really slow jog or medium paced walk back to where you started keeping your arms and legs moving.
Once rested / active recovery for 1 minute perform another 100 metre sprint / fast jog as fast as possible and repeat the walk jog back for recovery.
Perform 10 of these interval repetitions trying to push yourself as hard as possible for the 100 metres knowing that you’ll have a minute’s recovery afterwards to catch your breath.
You’ll most probably become a bit slower and more tired towards the end of the sprints but still try to work hard.
Afterwards perform a good controlled cool down and stretch and if you want to make the session longer then combine with a continuous / steady state jog afterwards or sit ups, weights etc.
