The HansenSprint U20 400m Program is a fully periodized 20-week training system designed specifically for developing 400m athletes aged approximately 16-20. It combines maximum velocity development, specific endurance, race modeling, strength training, and carefully controlled metabolic work into a progression designed to develop complete 400m runners.
What You'll Develop
Acceleration mechanics, maximum velocity, special Endurance 1 (SE1), special Endurance 2 (SE2), race distribution and rhythm control, aerobic and anaerobic support, sprint-specific strength, technical consistency under fatigue, competition readiness.
Who Is This Program For?
This program is ideal for:
Competitive U20 sprinters, high school athletes, club athletes, athletes preparing for junior championships, developing 400m specialists, 200m athletes looking to move up in distance
Program Structure
Duration: 20 Weeks
Weekly Structure:
Monday: Upright Running + Specific Endurance
Tuesday: Strength Training
Wednesday: Speed Development
Thursday: Tempo / Aerobic Support
Friday: Strength Training
Saturday: Physical Training + Metabolic Development
Sunday: Recovery
The program progresses from general capacity building and foundational speed development to specific race modeling, competition preparation, and peak performance.
The HansenSprint U20 400m Program is a fully periodized 20-week training system designed specifically for developing 400m athletes aged approximately 16-20. It combines maximum velocity development, specific endurance, race modeling, strength training, and carefully controlled metabolic work into a progression designed to develop complete 400m runners.
What You'll Develop
Acceleration mechanics, maximum velocity, special Endurance 1 (SE1), special Endurance 2 (SE2), race distribution and rhythm control, aerobic and anaerobic support, sprint-specific strength, technical consistency under fatigue, competition readiness.
Who Is This Program For?
This program is ideal for:
Competitive U20 sprinters, high school athletes, club athletes, athletes preparing for junior championships, developing 400m specialists, 200m athletes looking to move up in distance
Program Structure
Duration: 20 Weeks
Weekly Structure:
Monday: Upright Running + Specific Endurance
Tuesday: Strength Training
Wednesday: Speed Development
Thursday: Tempo / Aerobic Support
Friday: Strength Training
Saturday: Physical Training + Metabolic Development
Sunday: Recovery
The program progresses from general capacity building and foundational speed development to specific race modeling, competition preparation, and peak performance.