Step 1 ) put on shoes you can run in
step 2) find track
step 3) Run 100 meters as fast as you can 5 times with 30 to 60 seconds rest in between
step 4) run 50 meters as fast as you can 5 times with 30 second rest
step 5) count out a 10 meter by 10 meter square. start at bottom right of square. Sprint to top right, side step to top left, back step to bottom left, side step to bottom right. Do this 20 times.
I have this drilled into my head from when I used to go to sleepaway soccer camp for about 5 years in a row every summer.
Except that doesn't train actual maximal speed effort. That trains more of the lactic energy system and speed endurance.
yeah, that sounds like a training routine for the pre season to increase the stamina. i had many trainer who made long runs for 1-2 weeks and then switch to routines with many sprints in it, again and again til everbody is almost ready to die ;). this works pretty well for stamina and its also to, as we say in german: to vanquish the inner temptation (translated with google, so probably senseless in english)