Sprint workout for non sprinter

If you want to do one sprint workout a week for just general athleticism, then in my opinion your best bet is to either do 1) hill sprints or 2) a mix of accelerations and some flying sprints.

1) would be something like 5x7-10 second hill sprints with 3-4 minutes rest

2) would be 3-5x20-40m acceleration from a crouching start. Then 3xflying 30m sprints.

Definitely work up to these though, injury risk would be stupidly high if you just jumped into them.

Interesting. These sprints are MUCH shorter than I was expecting, which was something more like a sprint the straights, jog the turns sort of thing. Thank you!

Sprinting the straights and jog the curves would work fine as well. Sprinting just utilizes a different energy system (alactic) and involves applying more force into the ground. The workout distances and rest intervals aren't really the issue, as long as you activate the CNS and get used to pushing harder on each stride. If you want to harden up without weights, you might consider wall sitting, and you can step off of a stair and land on both feet a few times before you do a sprint workout.