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 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.