Summer Training

Okay, I want to really get my legs in shape and improve my sprinting times over the summer for Indoor, and outdoor track. There are hills nearby, and I have a decent, multi-purpose workout machine in my basement that I could use, but from what my coach said, hills seem to be a pretty good way to practice. Anyways I was just wondering about an intermediate plan I could do over the summer each day to stay and shape and improve. Thanks for the help in advance! Errr, I’m 16, about 5’ 7", 135 lb.'s, if that matters. Not really sure what I can lift.

I see thats your first post here so may be you should start browsing a bit to have some background on what could be generally done and then try to have a vague plan and modify it here with more specific questions you’ll get more specific answers