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.
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.