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.
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.