U20 & U16 Sprint Training Programs
Welcome to the sprint training programs for the U20 and U16 age groups. To learn more about the specific programs and what they can offer you, simply click/tap on one of the programs below
The HansenSprint U20 100m Program is a fully periodized 20-week training system designed specifically for developing sprinters aged approximately 16-20. Built around the same sprint principles that have helped Simon Hansen become Denmark's fastest man, this program develops the qualities that actually matter for long-term sprint success.
What You'll Develop
Acceleration mechanics, maximum velocity, speed endurance, sprint-specific strength, elastic stiffness and reactivity, 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 100m specialists, athletes moving from youth to senior sprint training
Program Structure
Duration: 20 Weeks
Weekly Structure:
Monday: Maximum Velocity
Tuesday: Strength Training
Wednesday: Recovery
Thursday: Acceleration + Sprint-Specific Endurance
Friday: Strength Training
Saturday: Technical Development + Competition Preparation
Sunday: Recovery
The training progresses from building capacity and technical consistency to expressing speed in race-specific situations.
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.
What You'll Develop
Acceleration mechanics, maximum velocity, curve running mechanics, speed endurance, glycolytic capacity, sprint-specific strength, technical consistency under fatigue, competition readiness.
Who Is This Program For?
This program is ideal for:
Competitive U20 sprinter, high school athletes, club athletes, athletes preparing for junior championship, developing 200m specialist, 100m athletes looking to move up in distance.
Program Structure
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.
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.
Designed for athletes between approximately 12 and 16 years of age, this 16-week training manual teaches the fundamental skills that underpin every successful sprinter, regardless of whether they eventually specialize in the 100m, 200m, 400m, team sports, or another athletic discipline entirely.
Rather than chasing exhaustion or short-term performance, the program focuses on long-term development through a structured progression of acceleration training, upright sprint mechanics, plyometrics, rhythm work, coordination training, and controlled speed endurance.
Over the course of four carefully planned phases, athletes learn how to:
Accelerate efficiently and powerfully, transition smoothly into upright sprinting, develop rhythm, posture, and relaxation at higher speeds, improve elastic stiffness and reactivity through plyometrics, handle controlled fatigue without sacrificing technique, understand how real sprint training is structured.
This is not a collection of workouts - it is a complete 16-week sprint development system.
What's Included
✓ Full 16-week periodized training plan
✓ Four distinct training phases:
Learning
Exposure
Refinement
Expression
✓ Detailed weekly calendars and session descriptions
✓ Warm-up protocols for each phase
✓ Plyometric and coordination progressions
✓ Bodyweight strength circuits
✓ Technical coaching guidance throughout
✓ Progress benchmarks after every phase
✓ Philosophy and educational material explaining exactly why the program is structured the way it is
Who Is This For?
Athletes aged approximately 12–16, parents looking for a safe and intelligent development pathway, coaches seeking a structured sprint framework, team sport athletes wanting to improve speed and athleticism
Whether the goal is to run faster, compete in athletics, improve performance in another sport, or simply build an exceptional athletic foundation, this program provides the roadmap.
U20 & U16 Sprint Training Programs
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