Agile, high frequency runner: Sprints of 60/100m with a gradient of 15% about, where they push very hard, trying long steps, for developing strenght.
(At the end of every session they go for a run of 400/500m climbing, at their max. speed (only once). This type of training has the task of using soon your strenght in direction of strenght-endurance.
100m or over of sprint, but use a hill of about 8/10 % lasting 20/25 sec. i to improve their frequency, seeking more rapidity with a good reaction in their feet, (that are not very elastic.)
Short sprints of about 40m, with a gradient of more than 30% (ramps), only for improving strenght
Runners already very strong: try to develop STRENGHT-ENDURANCE, no strenght or rapidity, already at good level.
Slim runner with long strides. Use short sprints climbing (about 15% of gradient) twice a week, going with very high knees and high frequency.
Dev. strenght-endurance: At the end of every hill sprint session go for a run of 400/500m climbing, at max. speed (only once). This type of training has the task of using soon your strenght in direction of strenght-endurance.