A good workout for a master sprinter is to start off slow. Stretch first, then walk, then run daily. After that alternate cardio (upper) and legs (lower) when weightlifting and working out.
I would suggest varying your routine (i. e. running or swimming). Doing intervals that include sprinting for 1 minute and jogging for 2 minutes, and repeating several times (about 5) will help with sprinting. You can repeat sprinting faster and faster.
Try low intensity to high volume workouts. Work up to running 75-85% of your max speed. Do squat jumps and lift with weights to build your quads and leg muscles.
Obviously practise sprinting, and or running at a very fast pace. Do a lot of strength training (with a lot of focus on getting your legs as strong as possible).
Every other day, wear a weighted body suit to increase your weight by 5% to 15% and sprint up hills until you are fatigued. Exceeding 20% risks injury.
