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The 200m is one of the most misunderstood events in track and field.
Many athletes treat it like a longer 100m. Others train for it like a shorter 400m. The reality is that the best 200m runners possess qualities from both worlds. They must accelerate efficiently, reach a high maximum velocity, navigate the bend effectively, and maintain their speed when fatigue begins to build.
This program is designed to develop exactly those qualities.
The HansenSprint U20 200m Program is a fully periodized 20-week training system designed specifically for developing sprinters aged approximately 16-20. It follows the same sprint principles that underpin the HansenSprint Method and guides athletes through a structured progression from general preparation to competition readiness.
The program follows:
General Preparation → Special Preparation 1 → Special Preparation 2 → Competition Preparation → Competition Phase
Each phase builds upon the previous one, gradually increasing speed, specificity, and race preparation.
Acceleration mechanics
Maximum velocity
Curve running mechanics
Speed endurance
Glycolytic capacity
Sprint-specific strength
Technical consistency under fatigue
Competition readiness
The central philosophy of this program is simple:
Speed comes first. The engine is built around it.
Too many athletes chase fatigue before they have developed speed. This program does the opposite. Maximum velocity remains a priority throughout the entire training cycle, while speed endurance and glycolytic development are layered progressively around it.
The result is a faster athlete who can maintain speed longer.
This program is ideal for:
Competitive U20 sprinters
High school athletes
Club athletes
Athletes preparing for junior championships
Developing 200m specialists
100m athletes looking to move up in distance
Duration: 20 Weeks
Weekly Structure:
Monday: Maximum Velocity
Tuesday: Strength Training
Wednesday: Recovery
Thursday: Acceleration + Speed Endurance
Friday: Strength Training
Saturday: Technical Development + Competition Preparation
Sunday: Recovery
The program progresses from developing general sprint qualities and work capacity to refining race-specific execution and competition performance.
This program forms the second stage of the HansenSprint development system:
U16 → U20 → Advanced → Elite
The objective is not simply to run faster this season.
The objective is to build the technical, physical, and metabolic qualities that continue producing faster performances for years to come.
The fastest 200m athletes are not the ones who can suffer the most.
They are the ones who can maintain speed the longest.
The 200m is one of the most misunderstood events in track and field.
Many athletes treat it like a longer 100m. Others train for it like a shorter 400m. The reality is that the best 200m runners possess qualities from both worlds. They must accelerate efficiently, reach a high maximum velocity, navigate the bend effectively, and maintain their speed when fatigue begins to build.
This program is designed to develop exactly those qualities.
The HansenSprint U20 200m Program is a fully periodized 20-week training system designed specifically for developing sprinters aged approximately 16-20. It follows the same sprint principles that underpin the HansenSprint Method and guides athletes through a structured progression from general preparation to competition readiness.
The program follows:
General Preparation → Special Preparation 1 → Special Preparation 2 → Competition Preparation → Competition Phase
Each phase builds upon the previous one, gradually increasing speed, specificity, and race preparation.
Acceleration mechanics
Maximum velocity
Curve running mechanics
Speed endurance
Glycolytic capacity
Sprint-specific strength
Technical consistency under fatigue
Competition readiness
The central philosophy of this program is simple:
Speed comes first. The engine is built around it.
Too many athletes chase fatigue before they have developed speed. This program does the opposite. Maximum velocity remains a priority throughout the entire training cycle, while speed endurance and glycolytic development are layered progressively around it.
The result is a faster athlete who can maintain speed longer.
This program is ideal for:
Competitive U20 sprinters
High school athletes
Club athletes
Athletes preparing for junior championships
Developing 200m specialists
100m athletes looking to move up in distance
Duration: 20 Weeks
Weekly Structure:
Monday: Maximum Velocity
Tuesday: Strength Training
Wednesday: Recovery
Thursday: Acceleration + Speed Endurance
Friday: Strength Training
Saturday: Technical Development + Competition Preparation
Sunday: Recovery
The program progresses from developing general sprint qualities and work capacity to refining race-specific execution and competition performance.
This program forms the second stage of the HansenSprint development system:
U16 → U20 → Advanced → Elite
The objective is not simply to run faster this season.
The objective is to build the technical, physical, and metabolic qualities that continue producing faster performances for years to come.
The fastest 200m athletes are not the ones who can suffer the most.
They are the ones who can maintain speed the longest.