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That might be pretty tough for some people though.
One that I love for beginners is:
1. Warm up with walking and light/medium jogging for about 10 minutes.
2. 100%, all-out sprint for 100m.
3. Jog back 100m at 50% speed.
4. Rest 1-3 minutes.
5. Repeat steps 2-4. The number of times you repeat this depends on what you feel you can handle. Keep adding on to this when you can.
For beginners, I recommend 1 or 2 sprints. Do that for a couple of weeks. Then, add a sprint. Just keep adding one every few weeks. It's an extremely simple plan that works great for building sprinting strength. You can do it a one, two, or even three times a week. Yes, PBF only recommends sprinting once every 7-10 days, but the body can easily adapt and recover from sprinting more often than that.