Build up your quads and explosive power
Very simple. Find a hill. Run to the top of it. Jog slowly down. Repeat. Start with 30 second bursts at 80% intensity. If you’re not sure what 80% feels like, a heart rate monitor watch like the Timex Ironman Road Trainer can help you figure that out for under $100. Aim for 5 at the beginning and increase your bursts to a minute at 80% intensity before adding additionally sprints.