If I had two months to train it I'd probably devote two days a week to it. I'd do one day using reps of 110 yards and follow a progression like:
Week 1: 24 @ 19s w/ 41s rest
Week 2: 23 @ 18s w/ 42s rest
Week 3: 22 @ 18s w/ 42s rest
Week 4: 21 @ 17s w/ 43s rest
Week 5: 20 @ 17s w/ 43s rest
Week 6: 19 @ 16s w/ 44s rest
Week 7: 18 @ 16s w/ 44s rest
Week 8: 17 @ 15s w/ 45s rest
Week 9: 16 @ 15s w/ 45s rest
The other day we might do a more standard intensive tempo workout like: 10 x 200 w/ 3' rest for 3 weeks; 11 x 170m w/ 2:30' rest for 3 weeks; 12 x 150m w/ 2' rest for final 3 weeks.
ELITETRACK Founder