Max, are you looking for a program for improving speed/acceleration or are you wanting intervals for endurance?

If the former, I would check out Kelly Baggett's articles at

www.higher-faster-sports.com, or go to the man himself,

www.charliefrancis.com. If the latter, here's what you can do. Take a dice, roll it once and multiply the number by 10 to get your work interval. Roll it a second time and muplitply by 5 to get your rest interval. Roll it a third time and multiply by 2 to get the number of intervals.

Example: First roll I get 5, mupltipy by 10, so 50. Second roll I get 4, multiply by 5, so 20. Third roll I get 4 multiplied by 2, so 8. That mean I sprint 50 seconds, rest for 20, and do that 8 times.

Alternatively, you can use X 5 for the work interval, and X 10 for the rest, if you want it to be more power over endurance, but still have some endurance aspect because you aren't getting a full recovery.