I'm reluctant to share my programme as it was given to me by an experienced pro sprinter. Sort of specific to me but general for an over 40s competent sprinter.
I'd echo
@Denny Phillips recommendation to do drills.
Start your session with drills and be attentive to them, very important. I add some single leg hops too.
Rest periods for speed: 1 min for every 10 metre.
There's a trade off with all modes of training, isn't there?
You may think that's far too long.
There's a split between sprinter training and sprint for sports conditioning. The latter, recovery is more important than raw top end speed, the former, recovery and the ability to repeat high efforts quickly is not the primary intention, speed is.
So you have to be fresh and full recovery is preferred. There are times to reduce rests for specific purposes but only apply them once you've established solid technique and sprint capacity. It's difficult to differentiate, as they merge in a sense, within the framework of 'sprint training'.
The 2 broad templates for sprinters are a long to short, or short to long. They are more similar than they different.
If you frame any programme from a technique first standpoint then broadly the choice is competition timing, climate and individual response/needs.
I wouldn't want to guess what you 'need' to work on as a priority but you need to think sprinting as your strength training. The focus. So all other stuff is moderate and respect the intensity of it.
Carefully monitor max velocity volume and be aware that sub max, 85-90%, can accumulate to.
I'm 56. I do a 4 month long to short prior to winter sprint events. Then speed maintenance during 2 events, break, then short to long for summer competitions, break....long to short again. If that's of any use at all. 2 x week.
Some sprinters I know, do no more than 3 x week but those that do are pretty experienced and, well, world class.
By long to short....sprint capacity/speed endurance first, to shorter speed.
Short to long....speed first, speed endurance prior to competition.
Micro dose/grease the groove - for speed maintenance (and development).
It's not a case of which is better, more which one is appropriate for you. And within each approach there are details. A Charlie Francis short to long includes 'aerobic sprints', often overlooked when discussing short to long, as it isn't 'just' short. Pros and cons of both. For each block/phase allow 6 weeks and phase into another block. Again, in general.
This year has gone pear shaped though, in many ways! So not sprinting at the moment but the plan is to start training in September for winter competitions, if they are on even.
Depends where I am in that 'normal' cycle as to what else I do. Broadly swings and get ups. Did q&d swings press ups snatches last year as prep. Non exhaustive stuff anyway. Made loads of balls ups, calendar mishaps and whatnot to know what I already knew: respect sprint intensity. 'It depends' lurks here. I did a deadlift programme and got my sprint training messed up, coinciding with the end of the programme clashing with some heavy sessions, not a good mix. Never had conflict with swings and get ups, but modified from what I'd do as a stand alone.
However, speed adaptations occur at max velocity but you need to cope with the specific forces and postures to handle the stress.
So overall...drills, technique focused sub max 85-90% would be my broad recommendation. Long rests.
The timing, again broadly speaking, of peaking relative to your speed....if you do endurance first, build capacity (of all physiological processes) to soak up the intensity of speed sessions, you build up nicely to peak. If you can maintain that speed performance during comp season great, obviously....and then switch short to long....you may clip that speed in favour of endurance.
All sprinters slow down, it's just relative to your competitors....so the speed/speed endurance is a balancing act. The downside of peaking with endurance prior to comp is risk of doing endurance at too great an intensity, risk of over doing things and slowness results from fatigue.
Personally I prefer a short to long as the timing of it suits me but I do long to short because of need. A 6 week sprint capacity with increasing weekly volume is easy to start, very demanding at the end. Then there is a mix of flys, acceleration blending into max velocity and blocks....so you don't lose speed endurance as you are working it with less volume.
All in all, a relatively simple framework is quite complex with the aim to, hopefully, optimise speed adaptations. It can go well, or not. If it doesn't on the day, it may not be the training but something else. Crap sleep, nerves, event prep etc.
Also, what sort of sprinter are you - powered by posterior chain or quad dominant? Elastic type or muscled?
And that matters too. I'm more elastic, posterior driven. If you are muscled, quad dominant - this a gross generalisation but it maybe that heavily muscled with greater glycogen capacity will favour sprint endurance, so working on pure speed may be of greater benefit with only a smattering of endurance to peak. I'm more the opposite, fast but less enduring, hence some speed endurance is required to bring me up to competitive level. My block starts are crap too. Identify your weak points, right?
So many variables. Keeps it interesting.
Creatine? Why not?
It is no substitute for drills and sprint skill though.
Competition will improve your speed, no one sets a record or pb in training so entering a sprint event will give you an idea where you are at and where you'd want to be.
Hope that helps. A lot of info but it'll give you some pointers. It's complicated.
So recap:
Drills. Sprint technique. Long rests.
That's your bread and butter.
That's one model. There are others.....