Beginner Sprint Training Programs
Welcome to the beginner 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 Beginner 100m Program is a fully structured 12-week training system designed specifically for athletes who are new to serious sprint training, returning to the sport, or looking to build a proper foundation for long-term speed development.
The program combines acceleration development, maximum velocity training, sprint-specific strength work, technical instruction, and carefully progressed speed endurance into a system designed to teach athletes how sprinting actually works.
What You'll Develop
Acceleration mechanics, maximum velocity, sprint-specific coordination, speed endurance, running rhythm and relaxation, sprint-specific strength, technical consistency, fundamental race understanding, long-term athletic development
The central philosophy of this program is simple: Speed is a skill. Like any skill, it must be practiced with intent. You do not become faster by simply working harder - you become faster by learning how to produce force more effectively, move more efficiently, and express speed with greater consistency.
Who Is This Program For?
This program is ideal for: New sprinters, youth athletes transitioning into sprint training, high school athletes, team sport athletes looking to improve speed, athletes returning after time away from the sport, anyone looking to build a proper sprinting foundation
Program Structure
Duration: 12 Weeks
Weekly Structure:
Monday: Maximum Velocity + Extensive Tempo
Thursday: Acceleration Development
Friday: Strength Training
Saturday: Technical Work + Speed Development
The program progresses from foundational movement skills and technical development to more advanced sprinting exposures, allowing the athlete to build speed safely and effectively.
The HansenSprint Beginner 200m Program is a fully structured 12-week training system designed specifically for athletes who are new to sprint training, transitioning into the 200m, or looking to build a proper foundation for long-term sprint development.
The program combines acceleration development, maximum velocity training, curve running, speed endurance, sprint-specific strength training, and technical instruction into a progression designed to develop complete 200m athletes.
What You'll Develop
Acceleration mechanics, maximum velocity, curve running technique, speed endurance, running rhythm and relaxation, sprint-specific strength, technical consistency, race distribution awareness, long-term athletic development
Who Is This Program For?
This program is ideal for:
New sprinters, youth athletes transitioning into sprint training, high school athletes, athletes looking to move from the 100m into the 200m, team sport athletes seeking greater speed development, anyone looking to build a proper foundation for the 200m
Program Structure
Duration: 12 Weeks
Weekly Structure:
Monday: Maximum Velocity + Extensive Tempo
Thursday: Acceleration Development
Friday: Strength Training
Saturday: Technical Work + Speed Development
The program progresses from foundational sprint mechanics and speed development to more advanced curve running, speed endurance, and race-specific execution.
The HansenSprint Beginner 400m Program is a fully structured 12-week training system designed specifically for athletes who are new to sprint training, transitioning into the 400m, or looking to build a proper foundation for long-term development in the event.
The program combines acceleration development, maximum velocity training, tempo work, specific endurance, sprint-specific strength training, and technical instruction into a progression designed to develop complete 400m athletes.
What You'll Develop
Acceleration mechanics, maximum velocity, sprint-specific endurance, running rhythm and relaxation, aerobic and anaerobic support, sprint-specific strength, technical consistency, race distribution awareness, long-term athletic development
Who Is This Program For?
This program is ideal for:
New sprinters, youth athletes transitioning into sprint training, high school athletes, athletes moving up from the 100m or 200m, team sport athletes looking to develop speed and repeatability, anyone looking to build a proper foundation for the 400m
Program Structure
Duration: 12 Weeks
Weekly Structure:
Monday: Acceleration + Maximum Velocity
Wednesday: Tempo Development
Friday: Speed Priming + 400m Specific Endurance
Saturday: Strength Training
The program progresses from foundational sprint mechanics and tempo development to more advanced speed endurance, race rhythm, and event-specific execution.