This one is an ideal complement to any running program and will help improve speed, endurance and reduce risk of injury. Modify to your own level. Reach out if you have any questions.
As with any suggested home workout, pay close attention to your own individual needs and modify accordingly. It is always a good idea to have doctors clearance before beginning any physical activity, especially so if it involves high intensity efforts like this one.
Hydrate and do adequate mobility and stretching for your bodies needs.