You should probably Do some weight lifting to get your body in power condition. Sprinting and distance are 2 completely different training strategies. Do lots of agility practice. Do Intervals. When you think you’ve gotten better, this workout is so helpful, but it is very hard. Jog very slowly for 15 seconds, then sprint about 90 percent for 15 seconds, jog very slow for 30, then 80 percent for 30, jog for 45, then 70 percent for 45. Then just go back down the way you came up. If you’re serious about sprinting, it will take a lot of hard work.