Advanced Sprint Training Programs
Welcome to the advanced sprint training programs for the 100m, 200m, and 400m sprint events. To learn more about the specific programs and what they can offer you, simply click/tap on one of the programs below.
The HansenSprint Advanced 100m Program is a fully periodized 16-week training system designed for competitive sprinters who already possess a solid foundation and are ready to take the next step in their development.
The program combines acceleration development, maximum velocity training, speed endurance, sprint-specific strength training, technical refinement, and carefully controlled support work into a progression designed to maximize speed while protecting the qualities that make speed possible.
What You'll Develop
Acceleration mechanics, maximum velocity, speed endurance, sprint-specific strength and power, technical consistency at high speeds, force application and efficiency, rhythm and relaxation, competition readiness, long-term sprint development
Who Is This Program For?
This program is ideal for:
Competitive sprinters, high school athletes with training experience, collegiate athletes, club athletes, 100m specialists, athletes looking to transition from beginner-level training into more advanced sprint preparation
Program Structure
Duration: 16 Weeks
Weekly Structure:
Monday: Maximum Velocity + Tempo Development
Tuesday: Strength Training
Thursday: Acceleration Development + Tempo / Anaerobic Work
Friday: Strength Training
Saturday: Speed Development + Speed Endurance
The program progresses from rebuilding rhythm and training density to increasingly specific speed and speed endurance work, culminating in race-relevant sprinting and performance expression.
The HansenSprint Advanced 200m Program is a fully periodized 16-week training system designed for competitive sprinters who already possess a solid foundation and are ready to take the next step in their development.
The program combines acceleration development, maximum velocity training, curve running, speed endurance, sprint-specific strength training, technical refinement, and carefully controlled support work into a progression designed to maximize speed while improving the ability to maintain it.
What You'll Develop
Acceleration mechanics, maximum velocity, curve running proficiency, speed endurance, sprint-specific strength and power, technical consistency at high speeds, race rhythm and distribution, relaxation under fatigue, competition readiness
Who Is This Program For?
This program is ideal for:
Competitive sprinters, high school athletes with training experience, collegiate athletes, club athletes, 200m specialists, 100m athletes looking to improve their speed endurance, athletes transitioning from beginner-level training into more advanced sprint preparation
Program Structure
Duration: 16 Weeks
Weekly Structure:
Monday: Maximum Velocity + Tempo Development
Tuesday: Strength Training
Thursday: Acceleration Development + Tempo / Anaerobic Work
Friday: Strength Training
Saturday: Speed Development + Speed Endurance
The program progresses from rebuilding rhythm and training density to increasingly specific speed endurance, curve running, and race-relevant sprinting.
The HansenSprint Advanced 400m Program is a fully periodized 16-week training system designed for competitive athletes who already possess a solid sprinting foundation and are ready to take the next step in their development.
The program combines maximum velocity development, race modeling, specific speed endurance, sprint-specific strength training, aerobic support work, and carefully controlled metabolic training into a progression designed to develop complete 400m runners.
What You'll Develop
Acceleration mechanics, maximum velocity, 400m-specific speed endurance, race modeling and race distribution, aerobic and anaerobic support, sprint-specific strength and power, technical consistency under fatigue, rhythm and relaxation, competition readiness
Who Is This Program For?
This program is ideal for:
Competitive sprinters, high school athletes with training experience, collegiate athletes, club athletes, 400m specialists, 200m athletes moving up in distance, athletes looking to transition from beginner-level training into more advanced sprint preparation
Program Structure
Duration: 16 Weeks
Weekly Structure:
Monday: Technical Running + Tempo / Race Modeling
Tuesday: Strength Training
Wednesday: Speed Development
Thursday: Aerobic Support / Tempo
Friday: Strength Training
Saturday: Intensive Tempo / 400m Specific Speed Endurance
The program progresses from restoring rhythm and training density to increasingly specific race modeling, speed endurance, and competition preparation.