what are some good tips to help improve my running for the upcoming track season?

This year I decided I was going to join the track team at my school. Although season starts in Jan. I wanted to get a head start on training. I tried to train with my friend who did it last year but she nearly killed me with her workout and i really hated the workout and I didn't feel it was productive at all. Is there any tips or tricks that I can use to help improve my running I plan on doing hurdles and sprints. Anything will help thanks :)