we just do some 60m - like stride for 20, accelerate for 20 and then 100% or just 20 stride then snap fast
and to get us used to the build up lactic acid we do these all as fast as we can - 150 walk around, 200 walk around (so run 200 and walk 200m) 250 walk around, 200 walk around and then 150 walk around
or we practice our starts
so at on your marks we try to move the knee that's on the ground as close to the foot as possible, to 'charge it up' then at set have your arms slightly over your shoulders and then power (arms) out

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