Make sure you tailor your workout to suit your intentions. Yes pun intended. You can manipulate the following:
- Rest periods :30-45 seconds.
- Surfaces- Grass (various lengths), track surfaces, and even soft gymnastics flooring.
- Exercises: None between (passive rest) to a core exercise, to a lower body motions
- Integrate a drill – such as speed skips or other locomotive action
- Footwear- various shoes and spikes
Use creativity but with purpose.