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