sprint for 8 secs then rest for 8 secs and increase the amount to 15 work 15 rest eventually (check online for High intensity interval training if you want other ideas aside from just sprints). You can also do plyometrics since it uses explosive strength on the same day for your legs and comes in handy for sports. Make sure you have rest days in between as well so something like
Sunday - Cardio
Monday - Sprints/Plyometrics
Tuesday - Back/biceps at the gym
Wednesday - sprints/plyo
Thursday - chest, shoulder, tricep
Friday - Legs
Sat - Rest
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I'm not an expert or anything, but I started going on 5km runs 4 or so times a week (a little less now that it's winter) and I noticed huge improvement. Even if you can't run the full 5km, walk it.
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