With this training program, you also have access to my online exercise library.

In there, you can find 95% of all of the prescribed

exercises. The library is still expanding, so if it’s not in there yet, it will be soon! Head there via this link:
If you are EVER in doubt about an exercise, check the exercise library. In there, you can also find a lot of the sprint drills needed during
the preparation (coordinative sprinting drills such as a-skip, quick switches, high knees, stiff-legged sprint, etc.
https://drive.google.com/drive/folders/1Acv6-QgOVd7iAwNl9NerJY7ey3OgSDYV?usp=sharing

Base Period Special Preparation 1 Special Preparation 2 Competition Preparation Competition Time!
400m Week 1 - 4 Week 5 - 8 Week 9 - 12 Week 13 - 16 Week 17 – 20
Program
Monday Warmup: Warmup: Warmup: Warmup: Warmup/preparation:
- 10 min jog + 200 total jump rope jumps - 10 min jog + 200 total jump rope jumps - 10 min jog + 200 total jump - 8 - 10 min easy jog - 100% self-chosen warmup. Do
- 3 easy strides over 50m, not going any - 3 easy strides over 50m, not going any rope jumps - 3 easy strides over 50m, not what makes you feel READY for a
faster than 80-85% faster than 80-85% - 3 easy strides over 50m, not going any faster than 80-85% pure speed session.
- 15 – 20 min of dynamic stretching + - 15 – 20 min of dynamic stretching + going any faster than 80-85% - 15 – 20 min of dynamic
mobility. Focus is on the legs - extra focus mobility. Focus is on the legs - extra focus - 15 – 20 min of dynamic stretching + mobility. Focus is Speed session:
on posterior chain (hamstrings, glutes, on posterior chain (hamstrings, glutes, stretching + mobility. Focus is on on the legs - extra focus on - 2-3 warm-up block starts over 10-
back) back) the legs - extra focus on posterior posterior chain (hamstrings, 15m.
chain (hamstrings, glutes, back) glutes, back) 2 x 60m from blocks. Rest between
Preparation: Preparation: = 4 - 8 min.
- 12 self-chosen sprint drills over 10-30m - 12 self-chosen sprint drills over 10-30m Preparation: Preparation: ALL BLOCK STARTS IN THE BEND IF
distance distance - 12 self-chosen sprint drills over - 12 self-chosen sprint drills POSSIBLE!
- 3 x 60m build-ups. First two at 90%, last - 3 x 60m build-ups. First two at 90%, last 10-30m distance over 10-30m distance
one 100%. one 100%. - 3 x 60m build-ups. First two at - 3 x 60m build-ups. First two at - 5 x 70m sprints at 95-100% speed.
90%, last one 100%. 90%, last one 100%. Some on the straight. Some in the
Top speed sprints: Top speed sprints: bend. Rest between these = 5 min.
- 4 x 50m sprints with a light sled (just a - 3 x 50m top speed sprints with a light sled Top speed sprints: Top speed sprints:
tiny bit of resistance). Rest between (just a tiny bit of resistance). Rest between - 3 x 50m top speed sprints with a - 2 x 50m top speed sprints - 4 x 4 hurdle hops
sprints = 3 min. sprints = 3 min. light sled (just a tiny bit of with a light sled (just a tiny bit - 4 x 4 bodyweight squat jumps
- 4 x 50m top speed sprints at 90% speed. 5 x 60m top speed sprints at 400m race resistance). Rest between sprints of resistance). Rest between
Rest between sprints = 3 min. pace. Rest between = 3-5 min. = 3 min. sprints = 3 min.
6 x 60m top speed sprints at - 2 x 50m sprints at 95% speed.
Anaerobic intervals: Anaerobic intervals: 400m race pace. Rest between = Rest between = 5 min.
- 3 sets of 3 x 200m tempo runs (in flats). 3 sets of 3 x 200m tempo runs (in flats and 3-5 min.
Rest between runs = 200m walk. Rest faster than weeks 1-4). Rest between runs
Anaerobic intervals:
between sets = 5-8 min. Run these faster = 3 min between runs and 8 min between Anaerobic intervals:
- 3 sets of 2 x 200m sprints at
each week – progressive pace. sets.
90% speed or just slightly
 Aerobic cooldown: Aerobic cooldown: - 3 sets of 3 x 200m at 85% speed slower than 400m race pace.
- 12 min cardio (jog, elliptical, bike or - 12 min cardio (jog, elliptical, bike or (faster than weeks 5-8 and in Rest between sprints = 3 min.
similar) similar) spikes this time). Rest between Rest between sets = 12 min.
runs = 4 min between runs and 8-
10 min between sets.

Aerobic cooldown:
- 12 min cardio (jog, elliptical,
bike or similar)

Tuesday Self-chosen warmup Self-chosen warmup Self-chosen warmup Self-chosen warmup Self-chosen warmup

Power clean (hang clean or from the floor): Power clean (hang clean or from the floor): Power clean (hang clean or from Hang power snatch Hang power snatch
- 5 x 3 reps starting at 75% of - 5 x 3 reps starting at 75% of 1RM the floor): - 5 x 2 reps starting at - 4 x 2 reps (light and fast)
1RM and ending at around 90% and ending at around 90% of - 5 x 3 reps starting at 75% of 1RM and Quarter squats (explosive):
of 1RM 1RM 75% of 1RM and ending ending at around 90% - 4 x 3 reps + two squat
Half squats: Half squats: at around 90% of 1RM of 1RM jumps at bodyweight
- 8 x 3 reps with 90 second break - 4 x 4 reps (heavy loading) + 2 Half squats: Half squats: after each set.
in between sets at 80% or 1RM. squat jumps at bodyweight after - 5 x 3reps (heavy - 5 x 3 reps (heavy Trap bar jumps (light and explosive)
Reverse lunge: each set. loading) + 2 squat loading) + 2 squat - 4 x 3 reps at 40 – 60 kg.
- 4 x 4 reps each leg (heavy load) Step-ups (heavy loading): jumps at bodyweight jumps at bodyweight Eccentric razor curls
Rear kick (or similar) for glute training: - 5 x 3 reps each leg onto a 30- after each set. after each set. 2 x 4 reps.
- 4 x 8 reps each leg (heavy) 40cm box + 2 one-legged jumps Step-ups (moderate weight): Step-ups (moderate weight):
Eccentric nordic hamstring: each leg from a seating 90- - 4 x 3 reps each leg onto - 4 x 3 reps each leg
- 4 x 6 reps degree position after each set a 30-40cm box + 2 one- onto a 30-40cm box +
One-legged eccentric calf raises: Rear kick or similar (heavy): legged jumps each leg 2 one-legged jumps
3 x 6 reps each leg - 4 x 5 reps from a seating 90- each leg from a
Eccentric razor curls: degree position after seating 90-degree
- 3 x 6 reps. each set position after each
One-legged eccentric calf raises: Rear kick or similar (heavy): set
- 3 x 6 reps each leg - 4 x 5 reps Eccentric nordic curls:
Eccentric razor curls: - 3 x 6 reps.
- 3 x 6 reps. One-legged eccentric calf
One-legged eccentric calf raises: raises:
- 3 x 6 reps each leg - 3 x 6 reps each leg
Wednesday Warmup: Warmup: Warmup: Warmup: Preparation:
- 8 - 10 min easy jog - 8 - 10 min easy jog - 8 - 10 min easy jog - 8 - 10 min easy jog - Self-chosen warmup including 8-
- 3 easy strides over 50m, not going any - 3 easy strides over 50m, not going any - 3 easy strides over 50m, not - 3 easy strides over 50m, not 10 min jog, strides, dynamic
stretching, sprint drills, and 1 + 2
faster than 80-85% faster than 80-85% going any faster than 80-85% going any faster than 80-85%
build-ups over 60-80m (one in flats
- 15 – 20 min of dynamic stretching + - 15 – 20 min of dynamic stretching + - 15 – 20 min of dynamic - 15 – 20 min of dynamic and two in spikes).
mobility. Focus is on the legs - extra focus mobility. Focus is on the legs - extra focus stretching + mobility. Focus is on stretching + mobility. Focus is
on posterior chain (hamstrings, glutes, on posterior chain (hamstrings, glutes, the legs - extra focus on posterior on the legs - extra focus on Workout:
back) back) chain (hamstrings, glutes, back) posterior chain (hamstrings, - Pre-run: 80m at 200m race pace.
glutes, back)
Preparation: Preparation: Preparation: 6-8 min break
- 12 self-chosen sprint drills over 10-30m - 12 self-chosen sprint drills over 10-30m - 12 self-chosen sprint drills over Preparation:
- 250m at 400m race pace
distance distance 10-30m distance - 12 self-chosen sprint drills
- 3 x 60m build-ups. First two at 90%, last - 3 x 60m build-ups. First two at 90%, last - 3 x 60m build-ups. First two at over 10-30m distance 12-15 min break
one 100%. one 100%. 90%, last one 100%. - 3 x 60m build-ups. First two at
90%, last one 100%. - 150m at 400m race pace.
Plyometrics: Plyometrics: Plyometrics:
- 60-80 total jumps (hurdle hops, box - 30-50 total jumps (hurdle hops, box - 30-50 total jumps (hurdle hops, Cooldown:
Plyometrics:
jumps, jumps from seated, etc.) – focus on jumps, jumps from seated, etc.) – focus on box jumps, jumps from seated, - 6-8 min of EASY jogging
- 4 x 4 hurdle hops
jumps with a lot of quad and glute jumps with a lot of quad and glute etc.) – focus on jumps with a lot - 4 x 40m speed jumps
involvement. involvement. of quad and glute involvement.
(sprunglauf)
- 8 x 8 ankle jumps (foot/calf dominant) - 6 x 8 ankle jumps (foot/calf dominant) - 6 x 8 ankle jumps (foot/calf
dominant)
Workout: Workout: Workout:
- 2 sets of 4-5 x 400m tempo running. Rest - 100-200-300-200-100 at 80-85% (very fast Workout: - 350m-300m-250m-200m.
between reps = 3 min. Rest between sets = tempo running). Rest between reps = 5 - 150m-250m-300m-200m-100m Recovery between reps = 10
8 min. min. at 80-85% (very fast tempo min. Try to find a good pace.
running). Rest between reps = 5 There should be nothing left
Cooldown: min. after the 200!
- 10 – 12 min easy jog.
Cooldown: Cooldown:
- 10 – 12 min easy jog. - 8-12 min jog at medium
tempo.
Thursday Warmup: Warmup: Warmup: Warmup: Warmup:
- 4-5 min easy jog - 4-5 min easy jog - 4-5 min easy jog - 4-5 min easy jog - 4-5 min easy jog
- 3 easy strides over 50m, not going any - 3 easy strides over 50m, not going any - 3 easy strides over 50m, not - 3 easy strides over 50m, not - 3 easy strides over 50m, not going
faster than 80-85% faster than 80-85% going any faster than 80-85% going any faster than 80-85% any faster than 80-85%
- 15 – 20 min of dynamic stretching + - 15 – 20 min of dynamic stretching + - 15 – 20 min of dynamic - 15 – 20 min of dynamic - 15 – 20 min of dynamic stretching
mobility. Focus is on the legs - extra focus mobility. Focus is on the legs - extra focus stretching + mobility. Focus is on stretching + mobility. Focus is + mobility. Focus is on the legs -
on posterior chain (hamstrings, glutes, on posterior chain (hamstrings, glutes, the legs - extra focus on posterior on the legs - extra focus on extra focus on posterior chain
back) back) chain (hamstrings, glutes, back) (hamstrings, glutes, back)
 posterior chain (hamstrings,
Preparation: Preparation: Preparation: glutes, back) Preparation:
- 12 self-chosen sprint drills over 10-30m - 12 self-chosen sprint drills over 10-30m - 12 self-chosen sprint drills over - 12 self-chosen sprint drills over
distance distance 10-30m distance Preparation: 10-30m distance
- 3 x 60m build-ups. First two at 90%, last - 3 x 60m build-ups. First two at 90%, last - 3 x 60m build-ups. First two at - 12 self-chosen sprint drills - 3 x 60m build-ups. First two at
one 100%. one 100%. 90%, last one 100%. over 10-30m distance 90%, last one 100%.
- 3 x 60m build-ups. First two at
Workout: Workout: Workout: 90%, last one 100%. Workout:
- 2 sets of 4 x 20m technical accelerations - 3 x 40m technical accelerations from a - 3 x 40m technical accelerations - 4-5 x 150m at 400m race pace
from a standing start. Rest between reps = standing start. Rest between = walk back. from a standing start. Rest Workout: (preferably from the 300m to-go
2 min. Rest between sets = 5 min. - 3 x 30m max accelerations from standing between = walk back. - 5 x 20-40m max accelerations mark until the 150m to-go mark,
start. Rest = 3 min. - 3 x 30m max accelerations from from a standing start. Rest working on running the back
- 2 sets of 4 x 60m sprints at 90% of top standing start. Rest = 3 min. between = 3 min.
speed. Rest = 2 min between reps and 5 - 3 x 60m technical sprints at 90% of top stretch and entering the bend).
minutes between sets. These are done in speed. - 2 sets of 6 x 60m sprints at close Rest between runs = 5-6 min.
- 2 sets of 80m-60m-50m-40m
flats. to max speed (95% of max sprints. Rest = 3 min between
- 2 sets of 4 x 60m sprints at close to max speed). Rest = 2 min between reps and 8-10 min between - 4 x 4 hurdle hops
- 3 rounds of multi-hamstring circuit speed (95% of max speed). Rest = 2 min reps and 8 minutes between sets. sets. - 4 x 4 bodyweight squat jumps OR
(exercise library) between reps and 5 minutes between sets. 6-8 standing long jumps
• First exercise = 40 reps - 3 rounds of multi-hamstring - 4 x 4 hurdle hops
• Second exercise = 20 reps per leg - 3 rounds of multi-hamstring circuit circuit (exercise library) - 4 x 4 bodyweight squat jumps
• Third exercise = 30 sec per leg (exercise library) • First exercise = 40 reps
OR 6-8 standing long jumps
• First exercise = 40 reps • Second exercise = 20
- 3 rounds of 3 hip dominant core exercises • Second exercise = 20 reps per leg reps per leg
(self-chosen) • Third exercise = 30 sec per leg • Third exercise = 30 sec
per leg
- 3 rounds of 3 hip dominant core exercises
(self-chosen) - 3 rounds of 3 hip dominant core
exercises (self-chosen)
Friday Self-chosen warmup Self-chosen warmup Self-chosen warmup Self-chosen warmup Day OFF

Step-ups (heavy loading): Step-up jumps (light loading) Step-up jumps (light loading) Step-up jumps (light loading) OR
- 5 x 3 reps each leg onto a 30- - 4 x 3 reps onto a 30
- 5 x 3 reps onto a 30 cm box - 4 x 3 reps onto a 30 cm
40cm box + 2 one-legged jumps Easy shakeout if competition the
Quarter squats: box cm box
each leg from a seating 90- next day:
degree position after each set - 4 x 4 reps + two squat jumps at Quarter squats Quarter squats - 6 min easy jogging.
Trap bar deadlift (heavy): - 4 x 3 reps + two squat - 3 easy build-ups (50-60m)
bodyweight after each set - 5 x 3 reps + two squat
- 4 x 4 reps - 20 min of stretching and
Trap bar high pulls: jumps at bodyweight jumps at bodyweight
Hip thrust (heavy): mobility
- 4 x 4 reps - 4 x 3 reps at 1RM power clean after each set after each set
 Kettlebell swings (moderately heavy): Kettlebell swings (moderately heavy): Trap bar high pulls: Trap bar jumps (40 – 60 kg) - 10 sprint drills over 20-
- 4 x 8 reps - 4 x 8 reps - 4 x 3 reps at 1RM - 4 x 3 reps 30m distance
- 3 total build ups over
Stiff legged deadlift (moderate loading): Stiff legged deadlift (moderate weight): power clean Eccentric nordic curls
50m (1 in flats and 2 in
- 3 x 8 reps 3 x 6 reps Kettlebell swings (moderately - 3 x 4 reps spikes)
heavy) - 1 – 2 x 30m from blocks
on the bend.

Saturday Warmup: Warmup: Warmup: Warmup/preparation: Warmup/preparation:

- 20 min progressive run (10 min easy, 10 - 10 min jog + 200 total jump rope jumps - 10 min jog + 200 total jump - 100% self-chosen warmup. Do - 100% self-chosen warmup. Do
min hard) + 400 total jump rope jumps - 3 easy strides over 50m, not going any rope jumps what makes you feel READY for what makes you feel READY for a
- 4 easy strides over 50m, not going any faster than 80-85% - 3 easy strides over 50m, not a workout that simulates workout that simulates
faster than 80-85% - 15 – 20 min of dynamic stretching + going any faster than 80-85% competition. Warm up as if you competition. Warm up as if you
- 15 – 20 min of dynamic stretching + mobility. Focus is on the legs - extra focus - 15 – 20 min of dynamic were at a competition! were at a competition!
mobility. Focus is on the legs - extra focus on posterior chain (hamstrings, glutes, stretching + mobility. Focus is on
on posterior chain (hamstrings, glutes, back) the legs - extra focus on posterior Workout: Workout:
back) chain (hamstrings, glutes, back) - 1-2 warmup block starts - 1-2 warmup block starts
Preparation: - 3-5 x 60-80m from blocks - 3 x 60-80m from blocks from the
Preparation: - 12 self-chosen sprint drills over 10-30m Preparation: from the 400m start at 400m 400m start at 400m race pace. Rest
- 12 self-chosen sprint drills over 10-30m distance - 12 self-chosen sprint drills over race pace. Rest between starts between starts = 5-8 min.
distance - 3 x 60m build-ups. First two at 90%, last 10-30m distance = 4-6 min.
- 3 x 60m build-ups. First two at 90%, last one 100%. - 3 x 60m build-ups. First two at - 2 x 300m from blocks at 400m
one 100%. 90%, last one 100%. - 2 sets of 2 x 200m at 400m race pace. Rest between = 20-30
race pace. Rest between reps = minutes.
Workout: Workout: Workout: 60 seconds. Rest between sets - 3-4 x 80m cooldown strides on
- 2 sets of 6 x 30 second hill sprints. Rest - 3 x 20m from blocks. Rest between = 3 - 3 x 20m from blocks. Rest = 15 – 20 min. grass. You decide the rest in
between reps = 4 min. Rest between sets = min. between = 3 min. between these.
- 2 x 80m from blocks. Rest between = 6-8 - 2 x 80m from blocks. Rest Aerobic cooldown:
8 min.
min. between = 6-8 min. - 12 min cardio (jog, elliptical,
- 300m-400m-300m-400m fast tempo runs. bike or similar)
- 400m-300m-250m. 400m being
Rest between all runs = 6-8 min. The pace 3-5 seconds slower than 400m
being fast, making sure nothing is left after race pace, the 300m being just
the last rep. Run a stable pace throughout. slightly slower than 400m race
pace, and the 250m around
Aerobic cooldown: 400m race pace. Rest between all
- 15 min cardio (jog, elliptical, bike or runs = 8-10 min.
similar)
Aerobic cooldown:
 - 15 min cardio (jog, elliptical,
bike or similar)

Sunday Day off Day off Day off Day off Day off
Description of Exercises
- When ‘sprint drills’ are mentioned, the focus should be on a wide variety of high knees, stiff-legged sprints, build-ups, walking
high knees, etc.. Any sprint coordinative exercise that focuses on your own technical focus areas will do just fine. For more sprint
drills, please search my Instagram @hansensprint or find Loren Seagrave on Youtube who teaches frontside mechanics exercises.
- The recommended stretching and mobility work are centred around these (hamstrings, quads, hips, and glutes) body parts.
Stretching should be mostly dynamic.
- The recommended loading for most of the strength work is in RIR (reps in reserve) and percentage of your 1RM. As a general rule,
however, as the program progresses, the weights get lighter and the speed of the movements gets faster.
- Technique sprints are focused on building good technique at slower speeds. Focus is on frontside mechanics which means that we
should limit buttkicking and work with the legs in front of the body.
- Hamstring, glute, and hip exercises are usually pick and choose based on own preferences. The overall goal is to strengthen these
areas.
- If more questions arise, simply email simonhansen999@gmail.com and I’ll get back to you!
- I did not put any weights there as sleds are so different, so 20 kg would for instance be heavy on one sled and easy on another
one. Try it out. As long as you’re still sprinting! This goes for all the sled workouts in the program.
- Percentages of 100% sprinting may be new to you. So here are some pointers:
- 80%: fast running
- 85% fast running with a hint of sprintlike movements
- 90% relaxed sprinting
- 95% all-out sprinting but with the feeling that you could go a little faster
- 100% all-out
- Have these in mind throughout the training