I want to begin running every morning, but as an amateur athlete, I don't want to just jog x kms a day. Jogging is great for conditioning, cardio, and stamina, but you ultimately loose explosiveness in lieu of all of that. So I want to work on exercises that build speed and explosiveness while providing an increase in stamina. I've looked on youtube and found these two videos. [video=youtube;Wn6wy3C1h1k]http://www.youtube.com/watch?v=Wn6wy3C1h1k[/video] [video=youtube;AvqZvnFr630]http://www.youtube.com/watch?v=AvqZvnFr630[/video] My questions are; 1. These look like very short workouts. What else can I do everyday? Should I jog 1 or 2 kms before and after each sprint session? What other exercises can I do. How long should a session last? 2. Is it detrimental to sprint train every weekday without rest days? 3. If I use ankle and wrist weights, will that help as well, or create bad tendencies, form, and muscle memory? Any help would be appreciated guys.