Hansen Sprint Advanced 100m Program (March 2025)

[Fraser Young]

I follow Simon Hansen, a Danish sprinter, on Instagram. He sells programs on his website, hansensprint.com, and the price was reasonable enough that I thought it was worth a try. He coaches other athletes so I was hoping the program would have some level of expertise. I chose the Advanced 100m program, designed for sprinters with a personal best between 10.75 and 11.65, which is a little beyond my current abilities (11.90). However, I’m in my third consecutive season as a Masters athlete so I feel like it’s the best suited to me of the three he offers.

3 March 2025

A1 Push Press – 4 x 3 x 60kg
A2 Pull ups – 3 x 5 x 10kg
B1 Incline DB Bench Press – 3 x 8 x 20kg
B2 BB Row – 3 x 8 x 60kg
Trap Bar Shrugs – 3 x 10 x 60kg

The training doesn’t start until Thursday but I wanted to get an upper body session in beforehand. Hoping I can avoid some of the DOMS from doing clean variations if I put some trap bar shrugs in early on!

4 March

Rest

5 March

Zone 2 running – 20 mins

I tried a very low intensity jog, and across 35 minutes only 20 of it was in zone 2 heart rate. Did around ~2 hours of relaxed hiking in the afternoon, feel ready for the new program!

Break In Training

6 March

Broad Jump – 4, best of 258cm
Standing 5 bound – 2 per leg, best of 12.15m
A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 60m
High Knee Sprint – 2 x 40m
Sprints – 2 x 80m (90%)
Core, 10 exercises 40 secs on / 20 secs off

Dry track, 14 degrees, -3 m/s wind. The wind didn’t help the broad jump or the bounds, I felt I could have had a PB in the broad jump otherwise. If you use a wind correction calculator for triple jump it says my 5 bound would have been ~12.45m, still average/poor.

The real sessions start next Thursday 13th March and this was a lower volume workout to get me used to the warm up/drills etc. I found the core workout tough, it’s something I often neglect so it’ll be interesting to see what happens when I do 3 x 20 minutes every week.

7 March

Hang Power Clean – 3 x 3 x 50kg
A1 Half Squat – 3 x 80,90,90kg
A2 Squat Jumps 3 x 2
Barbell Hip Thrust – 2 x 8 x 70kg
KB Swings – 2 x 8 x 15kg
B1 Single Leg Calf Raise – 2 x 6
B2 Pogo Jumps – 2 x 8
Nordic Eccentrics – 2 x 4
Core, 10 exercises 40 secs on / 20 secs off

A really easy session but I know how sneaky DOMS can be. Already feel stronger in the core exercises and enjoyed that selection of exercises.

8 March

Exercise Bike – 40 mins (120W down to 100W)

Good bit of Zone 2 cardio. I usually fade under 100W by the end so it was nice to maintain power output better.

9 March

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 60m
2, 2, 3 x 150m in 22.4, 22.7, 20.7, 20.9, 19.5, 20.1, 20.4
—
A1 Step Ups – 3 x 3 x 50kg
A2 Step Up Jumps – 3 x 2 per leg
Hex Bar DL – 3 x 4 x 100kg
BB Reverse Lunges – 2 x 6 x 50kg
Pogo Jumps – 3 x 10
Copenhagen Plank w Dip – 2 x 12
B1 Single Leg HS ISO – 7 secs, 10,5kg x 7 secs
B2 Single Leg HS Jumps – 2 x 12
Core, 10 exercises 40 secs on / 20 secs off

Dry track, 16 degrees, headwind. Good session, the 150’s were meant to be 1 second faster each set and my targets were 22.2, 21.2 and 20.2. I was taking a 100m split and adjusting my speed based on that which worked well, splits were roughly 14.8, 13.8 and 13.0.

My adductors are tight from the previous gym session, which I was fully expecting. The exercises were good, again I chose relatively light weights but I’ll no doubt have more soreness in the coming days.

Sessions start for real on the 13th, looking forward to it!

10 March

Rest

11 March

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 2 x 60m
Falling Runs – 3 x 20m
Accels – 3 x 20m
Accels – 2 x (20,30,20m) 95% effort
Speed Jumps – 2 x 30m
Squat Jumps – 2 x 6 x BW
MB Throws – 3 x OHB, 3 x BLF

Only 5 hours sleep so I dragged myself through this one. Lots of acceleration, good amount of volume and nice to not go straight into the weight room afterwards.

12 March

Concept 2 Exercise Bike – 40 mins (140W down to 100W)

Good session, I was dropping my power ~10% every 10 mins and staying on average 120bpm.

The real training starts now!

[Fraser Young]

GPP – Week 1

13 March

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 60m
High Knee Sprint – 2 x 2 x 40m
Sled – 2 x 50m x 35kg, 2 x 50m x 20kg
Sprints – 4 x 80m (90%) in ~10.4 Freelap
Core, 2 x 10 exercises 40 secs on / 20 secs off

Dry track, 6 degrees, +3 m/s tailwind. I misinterpreted the instructions for the sled runs and went far too heavy. It should be more like 20% of body-weight for top speed mechanics and I was dragging around 50% at first. Next week I’ll use a 15kg plate! Pleased with the sprints at the end, I was really consistent with all four runs within 0.1 seconds of each other. Core was tough but it will make me stronger.

14 March

Hang Power Clean – 4 x 3 x 60kg
A1 Half Squats – 4 x 3 x 100kg
A2 Squat Jumps – 4 x 2
BB Hip Thrust – 3 x 8 x 90kg
KB Swings – 3 x 8 x 20kg
B1 Single Leg Calf Raise – 3 x 6 x 5kg
B2 Pogo Jumps – 3 x 8
Nordic Eccentrics – 3 x 4
Core, 10 exercises 40 secs on / 20 secs off

Enjoyed that session, it’s been too long since I’ve done anything strenuous so my wrists and grip felt weak in the power cleans. I have a bit of soreness in my legs so I should be able to step up in weight next week.

15 March

Exercise Bike – 40 mins (135W down to 110W)

Improving every few weeks in this! Abs are sore from the recent volume of core work, legs quite fatigued too.

16 March

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 60m
3 x 3 x 150m in 23.0, 21.6, 21.7, 20.2, 20.9, 20.5, 19.8, 20.0, 20.2
—
A1 Step Ups – 4 x 3 x 60kg
A2 Step Up Jumps – 4 x 2 per leg
Hex Bar DL – 4 x 4 x 115kg
BB Reverse Lunges – 3 x 6 x 60kg
Pogo Jumps – 4 x 10
Copenhagen Plank w Dip – 3 x 12
B1 Single Leg HS ISO – 3 x 3 x 7 secs (10kg)
B2 Single Leg HS Jumps – 3 x 15
Core, 2 x 10 exercises 40 secs on / 20 secs off

Dry track, 8 degrees, +5 m/s wind. The wind was more of a hindrance since I wasn’t going flat out, it was harder to hit my target times. I was still using a cone at 100m and an intermediate stopwatch time to adjust my running in the final 50m. Leg session was great, none of it is maximal so weights are moving relatively smoothly. This session is 3 hours but technically I combined two sessions so I could have an extra day of rest. At one point I planned to split this into a morning and afternoon session but that would mean two warm ups so this is less total time.

17 March

A1 Push Press – 4 x 3 x 60kg
A2 Pull ups – 4 x 5 x 10kg
B1 Incline DB Bench Press – 3 x 8 x 22.5kg
B2 BB Row – 3 x 8 x 62.5kg
Trap Bar Shrugs – 2 x 10 x 70kg
Face Pulls – 2 x 12
Core, 10 exercises 40 secs on / 20 secs off

Good session, much stronger in the push press this week and can probably increase the incline press. Trap bar shrugs should continue to carry over to my hang power cleans.

18 March

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 2 x 60m
Falling Runs – 3 x 20m
Accels – 3 x 20m in ~3.14 secs Freelap
Accels – 2 x (20,30,20,30,20m) 95% effort in ~3.20, 4.40 secs Freelap
Speed Jumps – 4 x 30m
Squat Jumps – 3 x 6 x BW
MB Throws – 4 x OHB, 4 x BLF with 4kg ball

Dry track, 10 degrees, crosswind. Well that was a step up in volume! 16 acceleration runs, though holding back slightly in 10 of them. I can’t get the hang of speed jumps so I’ll need to re-watch the tutorial video. Otherwise a great session, Freelap malfunctioned a fair bit but the times I did record were 3-5% slower than I can do at my best, which equates nicely to 95% effort.

I will say that my quads were sore before I’d even started the accelerations so I might feel them tomorrow, where they’ll be hit with more zone 2 cardio on the bike.

19 March

Concept 2 Exercise Bike – 40 mins (135W down to 100W)

A good week of training, some muscle soreness that I’ve not been able to shake but I’m sure my body will have adjusted to the volume by the end of week 2.

[Fraser Young]

GPP – Week 2

20 March

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 60m
High Knee Sprint – 2 x 2 x 40m
Sled – 4 x 50m x 10kg
Sprints – 4 x 80m (90%) in ~10.55 Freelap
Core, 2 x 10 exercises 40 secs on / 20 secs off

Dry track, 18 degrees, -3 m/s wind. Lovely day to train, I treated the high knee sprint more like a flying run and went through 40m in ~4.75 so around 1.18 secs per 10m. I timed the last 40m of my sled runs as well, this time it was about 1.40-1.42 secs per 10m. I brought 15kg to the track but I’m glad I opted for only 10kg as it felt right to me. The headwind vs. last week’s tailwind makes my 80m times comparable, my quads continue to ache and they’re not getting much respite. Core was better, I can tell I’m doing more reps in some of the exercises while still being challenged.

I realised that traditionally GPP doesn’t have any top speed work, which is why everything is submaximal here, and it should build up my work capacity nicely ahead of SPP.

21 March

Hang Power Clean – 4 x 3 x 60kg
A1 Half Squats – 4 x 3 x 105kg
A2 Squat Jumps – 4 x 2
BB Hip Thrust – 3 x 8 x 90kg
KB Swings – 3 x 8 x 20kg
B1 Single Leg Calf Raise – 3 x 6 x 10kg
B2 Pogo Jumps – 3 x 8
Nordic Eccentrics – 3 x 4
Core, 10 exercises 40 secs on / 20 secs off

I felt so flat today, quite hungry too. I had a lot of work this morning so I had to delay my workout by 90 mins and by that time I’d worked up an appetite. I don’t like to hang power clean first as I’m not really warmed up. My own fault really, I’ll look to add warm up sets and ensure I’m coming at it with 100% intensity. Had some extra calories today – my body is crying out for it.

22 March

Rucking (5kg) – 45 mins

I wanted to mix up my zone 2 cardio to spare my quads from the exercise bike. I was pretty sure it wouldn’t be demanding enough so I put 5kg in a backpack as a taster for rucking. Only spent 15 mins in zone 2 and the rest in zone 1, which is at least some nice recovery ahead of another demanding Sunday session.

23 March

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 60m
3 x 3 x 150m in 22.8, 22.0, 21.9, 20.5, 21.3, 21.0, 20.4, 20.3, 20.4
—
A1 Step Ups – 4 x 3 x 60kg
A2 Step Up Jumps – 4 x 2 per leg
Hex Bar DL – 4 x 4 x 115kg
BB Reverse Lunges – 3 x 6 x 60kg
Pogo Jumps – 4 x 10
Copenhagen Plank w Dip – 3 x 12
B1 Banded Single Leg HS ISO – 3 x 3 x 7 secs
B2 Single Leg HS Jumps – 3 x 15
Core, 2 x 10 exercises 40 secs on / 20 secs off

Wet track, 10 degrees, no wind. Much better conditions for my 150’s and I was happy with my times, though I’d have liked to hit 20.0 in the final set. The rest periods weren’t on the program so last week I tried 4 mins / 8 mins and this week was 3.5 mins / 7 mins. Everything else was good, I might try a single set of max reps in certain exercises to get a better idea of where I should be. For example, Step Ups are meant to be a 7RM but I feel like I could do 8-10 reps with 60kg and there’s only one way to find out.

24 March

A1 Push Press – 4 x 3 x 60kg
A2 Pull ups – 4 x 5 x 10kg
B1 Incline DB Bench Press – 3 x 8 x 25kg
B2 BB Row – 3 x 8 x 62.5kg
Trap Bar Shrugs – 2 x 10 x 70kg
Face Pulls – 2 x 12
Core, 10 exercises 40 secs on / 20 secs off

The first set of push press was a struggle despite a more focused warm up. Incline press was a heavier weight but very smooth this week. Pleased with the session and wrapped up in 60 minutes.

25 March

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 2 x 60m
Falling Runs – 3 x 20m
Accels – 3 x 20m in ~3.12 secs Freelap
Accels – 2 x (20,30,20,30,20m) 95% effort in ~3.15, 4.27 secs Freelap
Speed Jumps – 4 x 30m
Squat Jumps – 3 x 6 x BW
MB Throws – 4 x OHB, 4 x BLF with 4kg ball

Dry track, 12 degrees, + 4 m/s wind. Good session, I’m still hungry and fatigued but I can tell I’m adjusting to the workload. The wind helped a lot with my times but I did feel quite sharp today.

26 March

Concept 2 Exercise Bike – 45 mins (140W down to 110W)

Another step up in performance, didn’t need to drop below 110W for the duration. Average heart rate 119 bpm.

Really pleased with that week of training and how I’m starting to feel. I’ve held my calories at 3,000/day on average with the goal of slowly adding mass.

[Fraser Young]

GPP – Week 3

27 March

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 60m
High Knee Sprint – 2 x 2 x 40m
Sled – 4 x 50m x 10kg
Sprints – 4 x 80m (90%) in ~10.60 Freelap
Core, 2 x 10 exercises 40 secs on / 20 secs off

Dry track, 15 degrees, -2 m/s wind. Good session, similar times to last week. I added in a second meal at 9am on top of my usual 7am breakfast and then pushed this to 1pm (usually 12pm start) which felt so much nicer. Otherwise I’m scrambling to fit the calories in. The fact each session is exactly the same means I’m already itching to move on to SPP.

28 March

Hang Power Clean – 4 x 3 x 60kg
A1 Half Squats – 4 x 3 x 105kg
A2 Squat Jumps – 4 x 2
BB Hip Thrust – 3 x 8 x 90kg
KB Swings – 3 x 8 x 20kg
B1 Single Leg Calf Raise – 3 x 6 x 15kg
B2 Pogo Jumps – 3 x 8
Nordic Eccentrics – 3 x 4
Core, 2 x 10 exercises 40 secs on / 20 secs off

Much better session, did this in the office gym with no time constraints and warmed up fully before the power cleans.

29 March

Exercise Bike – 45 mins (135W down to 110W)

I added an extra 5 mins to each session this week and handled it okay. The hardest part of the workout is the boredom, and no amount of Netflix or Spotify can fix it.

30 March

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 60m
3 x 3 x 150m in 22.3, 21.7, 21.6, 21.1, 20.9, 20.8, 19.4, 19.9, 19.8
—
A1 Step Ups – 4 x 3 x 60kg
A2 Step Up Jumps – 4 x 2 per leg
Hex Bar DL – 4 x 4 x 115kg
BB Reverse Lunges – 3 x 6 x 60kg
Pogo Jumps – 4 x 10
Copenhagen Plank w Dip – 3 x 12
B1 Banded Single Leg HS ISO – 3 x 3 x 7 secs
B2 Single Leg HS Jumps – 3 x 15
Core, 10 exercises 40 secs on / 20 secs off

Dry track, 16 degrees, +6 m/s wind.

Good session, almost 3 hours so I cut the core to 10 mins having done the full 20 mins yesterday. Wind was a bit silly but I’m glad I wasn’t running into it.

31 March

Face Pulls – 2 x 12
Trap Bar Shrugs – 2 x 10 x 70kg
A1 Push Press – 4 x 3 x 60kg
A2 Pull ups – 4 x 5 x 10kg
B1 Incline DB Bench Press – 3 x 8 x 25kg
B2 BB Row – 3 x 8 x 62.5kg
Core, 10 exercises 40 secs on / 20 secs off

Changing the order seemed to help as my shoulders were ready when it came to push press.

1 April

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 2 x 60m
Falling Runs – 3 x 20m
Accels – 3 x 20m in ~3.10 secs Freelap
Accels – 2 x (20,30,20,30,20m) 95% effort in ~3.15, 4.30 secs Freelap
Speed Jumps – 4 x 30m
Squat Jumps – 3 x 6 x BW
MB Throws – 4 x OHB, 4 x BLF with 4kg ball

Dry track, 13 degrees, +4 m/s wind. It started out as a cross-wind and would gust in favour of me. I felt great today, adapting to the volume and feeling more powerful as the weeks go by.

2 April

Exercise Bike – 40 mins (140W down to 120W)
Core, 2 x 10 exercises 40 secs on / 20 secs off

I dropped to 120W after 11 mins and my HR stayed at 114 bpm to the end, which is the low end of zone 2 for me. I’m out for the day on Friday so I moved core to today and will likely put the weights tomorrow after max velocity.

I’m ready for the final week of GPP and I plan to do some 1RM testing ahead of SPP. Some of the reps are prescribed as e.g. 4 x 3 (7RM) and I was using a 1RM calculator to estimate my 7RM. I’d like to do a final set to failure in GPP week 4 to see if I really can do 8,9,10 reps with that weight, which it feels like I can in some movements. The goal in sprint training isn’t to go as heavy as possible, but I’d like to challenge my body a little more than I have been so far.

[Fraser Young]

GPP – Week 4

3 April

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, Dribble Knee – 2 x 30m
Build Up – 60m
High Knee Sprint – 2 x 2 x 40m in 4.70
Sled – 4 x 50m x 10kg (flying 40m in 5.50 secs)
Sprints – 4 x 80m (90%) in ~10.45 Freelap
Hang Power Clean – 3 x 3 x 60kg, 1 x 65kg, 1 x 70kg, 1 x 75kg, 0 x 80kg
A1 Half Squats – 3 x 3 x 105kg, 10 x 105kg
A2 Squat Jumps – 4 x 2
BB Hip Thrust – 3 x 8 x 90kg, 10 x 95kg
KB Swings – 3 x 8 x 20kg
B1 Single Leg Calf Raise – 3 x 6 x 15kg
B2 Pogo Jumps – 3 x 8
Nordic Eccentrics – 3 x 4

Dry track, 14 degrees, cross-wind. A bumper session with no time to train tomorrow. I warmed up a little more before the high knee sprints which helped, last week my hip flexors felt a little strained. In the gym I tried to figure out my 1RM for some of the exercises, power clean was pretty much spot on with my guess (75kg), similar to hip thrust (~126kg) but half squats were an underestimate (125kg vs 140kg).

Tired and hungry now, I will do the 20 mins of core at some point tomorrow.

4 April

Core – 10, 5 exercises 40 secs on / 20 secs off

I tried to do the whole 20 minutes in the morning but forgot the need for certain equipment so cut it short.

5 April

Treadmill Walk – 40 mins, 10 degree incline, 4 to 3.1 kph(?)

I’m not sure whether the treadmill was kph or mph. A nice alternative for Zone 2, being able to set the incline and speed then not think about it until my heart rate climbs too high. I’ve had a busy few days and haven’t been able to keep with my usual routine.

6 April

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 60m
3 x 2 x 150m in 21.8, 21.7, 20.7, 20.8, 19.1, 19.9
—
A1 Step Ups – 3 x 3 x 60kg
A2 Step Up Jumps – 3 x 2 per leg
Hex Bar DL – 3 x 4 x 115kg
BB Reverse Lunges – 2 x 6 x 60kg
Pogo Jumps – 3 x 10

Woke up feeling a bit queasy so I only ate a banana and did the first half of the session at 9am. The second to last run I got riled up because someone walked in my lane and had headphones on so didn’t hear me shout “track”.

I took a few hours off, ate some proper meals, and tried weights at 3pm. By that point I was knackered and not in the mood, I had already decided to do a slight deload but I skipped the accessory lifts and did one less set on the main ones.

I feel pleased that I could complete something today, when I was lying awake at 2am with a stomach ache I thought it would ruin my day but I played it safe and still got stuff done.

Week 4 is an optional deload so I will likely modify the acceleration session so I can attack SPP with more energy.

7 April

Face Pulls – 2 x 12
Trap Bar Shrugs – 2 x 10 x 70kg
A1 Push Press – 3 x 3 x 60kg
A2 Pull ups – 3 x 5 x 10kg
B1 Incline DB Bench Press – 2 x 8 x 25kg
B2 BB Row – 2 x 8 x 62.5kg
Core, 10 exercises 40 secs on / 20 secs off

I cut a set from each of these to fully embrace my deload week. I asked Chat GPT to generate this workout for me so I’ll do the same for the next four week cycle.

8 April

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 2 x 60m
Falling Runs – 3 x 20m
Accels – 3 x 20m in ~3.10 secs Freelap
Accels – 2 x (20,30,20,30,20m) 95% effort in ~3.15, 4.30 secs Freelap
Squat Jumps – 3 x 6 x BW
MB Throws – 4 x OHB, 4 x BLF with 4kg ball

Dry track, 14 degrees, +4 m/s wind. My stomach is still a bit off and the tailwind helped mask my sluggishness. The only omission for the deload week was the speed jumps, which I wasn’t really getting the hang of. Poor sleep in recent days so I’m pleased to get through this one.

9 April

Concept 2 Exercise Bike – 40 mins (140W down to 110W)

Overall a very disrupted week, both with extra commitments in my schedule and a few days with a dodgy stomach. I’m still not 100% but hopefully SPP can be a fresh start and I can push on to faster times.

[Author]

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