Image 1 of 1
Image 1 of 1
Image 1 of 1
Image 1 of 1
The 100m is the purest expression of speed in sport.
Yet many athletes spend years trying to become faster by doing things that have very little to do with sprinting itself. They run endless conditioning sessions, accumulate unnecessary fatigue, and chase hard work instead of meaningful adaptation.
The result?
They become fitter.
But not necessarily faster.
This program is built differently.
The HansenSprint Beginner 100m Program is a fully structured 12-week training system designed specifically for athletes who are new to 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.
The program follows:
Foundation → Development → Integration → Expression
Each phase builds upon the previous one, gradually introducing new demands while reinforcing the qualities that matter most.
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.
For this reason, maximum velocity and acceleration remain priorities throughout the entire training cycle.
We do not use conditioning as a substitute for sprinting.
We teach sprinting by sprinting.
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
Duration: 12 Weeks
Weekly Structure:
Monday: Maximum Velocity + Extensive Tempo
Tuesday: Strength Training
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.
This program forms the foundation of the HansenSprint development system:
Beginner → Advanced → Elite
The objective is not simply to run a faster 100m at the end of these 12 weeks.
The objective is to build the technical skill, physical qualities, and understanding required for long-term sprint development.
The fastest athletes are not always the most talented.
They are often the athletes who spend years mastering the skill of speed.
The 100m is the purest expression of speed in sport.
Yet many athletes spend years trying to become faster by doing things that have very little to do with sprinting itself. They run endless conditioning sessions, accumulate unnecessary fatigue, and chase hard work instead of meaningful adaptation.
The result?
They become fitter.
But not necessarily faster.
This program is built differently.
The HansenSprint Beginner 100m Program is a fully structured 12-week training system designed specifically for athletes who are new to 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.
The program follows:
Foundation → Development → Integration → Expression
Each phase builds upon the previous one, gradually introducing new demands while reinforcing the qualities that matter most.
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.
For this reason, maximum velocity and acceleration remain priorities throughout the entire training cycle.
We do not use conditioning as a substitute for sprinting.
We teach sprinting by sprinting.
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
Duration: 12 Weeks
Weekly Structure:
Monday: Maximum Velocity + Extensive Tempo
Tuesday: Strength Training
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.
This program forms the foundation of the HansenSprint development system:
Beginner → Advanced → Elite
The objective is not simply to run a faster 100m at the end of these 12 weeks.
The objective is to build the technical skill, physical qualities, and understanding required for long-term sprint development.
The fastest athletes are not always the most talented.
They are often the athletes who spend years mastering the skill of speed.