Hansen Sprint Advanced 100m Program (March 2025)

[Fraser Young]

SPP – Week 1

10 April

Broad Jump, 4 – best of 260m
Standing 5 bound, 2 per leg – best of 12.50m
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 4.65
Sled – 4 x 50m x 5kg (flying 40m in 5.05 secs)
Sprints – 2 x 4 x 60m (90-95%) in ~7.9 secs Freelap
Core, 2 x 10 exercises 42 secs on / 18 secs off

Dry track, 12 degrees, +4 m/s wind. Nice session, I felt good in the broad jump but not so much in the bounds, having tweaked my shoulder the other day. Almost half a second quicker in the sled runs now that I’ve dropped from 10kg to 5kg, still keen to know exactly how much resistance a “light” sled should provide. I preferred the repeat 60’s, very similar to what my coach used to try and achieve, but his approach was flat out to 25m then maintain, whereas this is 90-95% throughout. I was really consistent, most runs were within a tenth of a second of each other.

Subtle tweak to the core work, same exercises but more intense. Despite seeming insignificant, 42/18 instead of 40/20 means 5% more work and 10% less rest.

11 April

Hang Power Clean – 2 x 3 x 60kg, 2 x 2 x 65kg, 1 x 70kg
A1 Half Squats – 5 x 3 x 120kg
A2 Squat Jumps – 5 x 2
BB Hip Thrust – 3 x 6 x 100kg
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 – 4 x 4
Core, 2 x 10 exercises 42 secs on / 18 secs off

Good session, nice to go up in weight and down in reps as we move into SPP. I had to do this at 8am so I wasn’t my strongest, squats were a struggle but the hip thrust was smooth. Also have a nagging shoulder/neck strain that meant the squat jumps and the pogo jumps felt hindered.

12 April

Exercise Bike – 40 mins (125W down to 110W)

I had no enthusiasm today so I did the least possible.

13 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 3 x 120m in 17.2, 17.3, 17.1, 16.3, 16.1, 16.5, 15.9, 16.3, 16.0
—
A1 Step Ups – 5 x 3 x 65kg
A2 Step Up Jumps – 5 x 2 per leg
Hex Bar DL – 5 x 4 x 125kg
BB Reverse Lunges – 3 x 4 x 70kg
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 42 secs on / 18 secs off

Great session, though I struggled a bit with pacing for the 120’s. It was into a headwind and my target times were roughly 17.3, 16.5 and 15.7, so as you can see the second set was a bit fast and the final set a bit slow. I also wasn’t sure about the rest and probably sold myself short so I’ll add 30 secs next week.

Weights were great, everything was a bit heavier and more of a challenge. This session was 3 hours from start to finish so it was quite a tiring day and I was snacking in the gym to keep myself going.

14 April

Res Band Face Pulls – 3 x 12
MB Side Throw – 3 x 5 x 4kg
A1 Seated DB Press – 4 x 6 x 20kg
A2 Weighted Chin Ups – 4 x 5 x 15kg
B1 Incline DB Press – 3 x 8 x 25kg
B2 DB Bent Over Row 3 x 8 x 30kg
Farmers Walk – 3 x 20m x 90kg
Core, 10 exercises 42 secs on / 18 secs off

Nice new session, MB throws were a bit awkward so might change that to a hip toss. Nice to do Farmers Walk, always keen to try a new exercise.

15 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 ~3.15 secs Freelap
Blocks – 4 x 10m in ~1.90 secs Freelap
Accels – 2 x (20,30,20,30,20m) 95% effort in ~3.22, 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

Damp track, 12 degrees, – 4 m/s wind. Possibly fatigued as my accels were 0.1 secs longer to 20 metres by the end of the session. Headwind definitely didn’t help but otherwise I felt good. My right Achilles felt tired in the last two reps of the speed jumps and during the squat jumps.

16 April

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

Tedious.

Nice to get into SPP but my body is a little beat up from unrelated activities like carrying a heavy bag on one shoulder earlier this week. I feel like I can adapt, up the calories, improve the recovery protocols, and start seeing improvements in weeks 3 and 4.

[Fraser Young]

SPP – Week 2

17 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 4.75
Sled – 4 x 50m x 5kg (flying 40m in 5.10 secs)
Sprints – 2 x 4 x 60m (90-95%) in ~7.95 secs Freelap
Core, 2 x 10 exercises 42 secs on / 18 secs off

Dry track, 14 degrees, -4 m/s wind. Difficult session, my right Achilles was bothering me almost immediately. Mainly a dull ache and it needed a bit of a longer warm up before I was happy sprinting on it. The times were all a bit slow but close enough that I felt the session was worthwhile. If I can navigate the weights session tomorrow then I’m away over Easter break and won’t have access to a track so will allow me to rest it.

18 April

Hang Power Clean – 2 x 3 x 60kg, 2 x 2 x 65kg, 1 x 70kg
A1 Half Squats – 5 x 3 x 120kg
A2 Squat Jumps – 5 x 2
BB Hip Thrust – 3 x 6 x 100kg
KB Swings – 3 x 6 x 20kg
Weighted High Knee – 3 x 8 x 5kg
B1 Single Leg Calf Raise – 3 x 6 x 15kg
B2 Pogo Jumps – 3 x 8
Nordic Eccentrics – 4 x 4
Core, 2 x 10 exercises 42 secs on / 18 secs off

I was a little reserved in the pogo jumps given my Achilles but otherwise a solid session.

19 April

Rest

I’m away for the weekend and had no opportunity for cardio.

20 April

A1 Step Ups – 5 x 3 x 65kg
A2 Step Up Jumps – 5 x 2 per leg
Hex Bar DL – 5 x 4 x 125kg
BB Reverse Lunges – 3 x 4 x 70kg
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 42 secs on / 18 secs off

I was in a public gym and wasn’t able to get to a track for the fast tempo runs. Good session, obviously fresher having not done the track session.

21 April

Res Band Face Pulls – 3 x 12
MB Side Throw – 3 x 5 x 4kg
A1 Seated DB Press – 4 x 6 x 20kg
A2 Weighted Chin Ups – 4 x 5 x 15kg
B1 Incline DB Press – 3 x 8 x 25kg
B2 DB Bent Over Row 3 x 8 x 30kg
Farmers Walk – 3 x 20m x 90kg
Core, 10 exercises 42 secs on / 18 secs off

Relatively easy workout, which I don’t mind given how demanding the rest of my week is. Farmers walk is the most challenging and I already notice the difference in my grip.

22 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 ~3.20 secs Freelap
Blocks – 4 x 10m in ~1.95 secs Freelap
Accels – 2 x (20,30,30,30,20m) 95% effort in ~3.25-3.30, 4.45 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, 14 degrees, – 4 m/s wind. Felt great, times were poor though. I did have a weekend of overindulging and missing track on Sunday but legs felt quite fresh. One positive is that my Achilles felt better and didn’t bother me much during the session.

23 April

Concept 2 Exercise Bike – 40 mins (150W down to 100W)

I tried holding a higher starting power and within a few minutes I burned out and ended up needing to go to really low power to finish in zone 2.

A disrupted week of training and minor Achilles problems which has reminded me to stay on top of my prehab. Still confident that I’m on the right track with this program and maybe another 7-10 days before I’m back to my best.

[Fraser Young]

SPP – Week 3

24 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 4.65
Sled – 4 x 50m x 5kg (flying 40m in 5.05 secs)
Sprints – 2 x 4 x 60m (90-95%) in ~7.90 secs Freelap
Core, 2 x 10 exercises 42 secs on / 18 secs off

Dry track, 14 degrees, +4 m/s wind. I did an Extra Achilles warm up and was pleased with the times despite the assisted wind. I was particularly pleased with the execution of the repeat 60’s as the times were really consistent and spot on at ~92-95% effort.

25 April

Hang Power Clean – 2 x 3 x 60kg, 2 x 65kg, 2 x 67.5kg 1 x 72.5kg
A1 Half Squats – 5 x 3 x 120kg
A2 Squat Jumps – 5 x 2
BB Hip Thrust – 3 x 6 x 100kg
KB Swings – 3 x 6 x 20kg
Weighted High Knee – 3 x 8 x 5kg
B1 Single Leg Calf Raise – 6 x 30kg, 2 x 6 x 40kg
B2 Pogo Jumps – 3 x 8
Nordic Eccentrics – 4 x 4
Core, 10 exercises 42 secs on / 18 secs off

Did this session in the office gym and got caught out on time so I had to skip half of the core. I bumped the weights for power cleans, needing to start making progress there with my grip being the weak point. Also loaded up on the calf raise, slow eccentrics should strengthen my Achilles and protect against injury. Full height pogo jumps but I was aware of my Achilles, still not 100% but it’s going in the right direction.

26 April

Exercise Bike – 40 mins (130W down to 115W)
Core, 10 exercises 42 secs on / 18 secs off

I held a lower starting wattage and it meant I didn’t decline as much across the 40 minutes. I had a good sleep (for once) so this felt easy.

27 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 3 x 120m in 15.7, 16.9, 16.1, 16.2, 16.4, 16.0, 15.8, 16.0, 15.2
—
A1 Step Ups – 5 x 3 x 65kg
A2 Step Up Jumps – 5 x 2 per leg
Hex Bar DL – 4 x 4 x 125kg, 9 x 125kg
BB Reverse Lunges – 2 x 4 x 70kg, 1 x 8 x 70kg
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 42 secs on / 18 secs off

I had a 2 m/s tailwind that helped a bit but my times were really inconsistent. There was someone in my lane on the 1st rep which always riles me up but beyond that I think I was too scared of running an 18.* so kept too hard a pace (first target reps are 17.2). I went more like 95% at the end to see what would happen and indeed it was 15.2 (my hypothetical 95% pace would be 15.28).

In the gym I felt incredible, to the point where my weights probably weren’t heavy enough. I focused on maximum intent but on the last set of Hex Bar DL and Reverse lunges I went closer to failure to see what my max reps would be. I’ll use those to feed into week 4 and then Pre-Comp if the same exercises feature again. Achilles continues to improve, the only danger now is getting complacent with my mobility routine.

28 April

Res Band Face Pulls – 3 x 12
MB Side Throw – 3 x 5 x 4kg
A1 Seated DB Press – 4 x 8 x 20kg
A2 Weighted Chin Ups – 4 x 5 x 15kg
B1 Incline DB Press – 3 x 8 x 25kg
B2 DB Bent Over Row 3 x 8 x 30kg
Farmers Walk – 3 x 20m x 90kg
Core, 10 exercises 42 secs on / 18 secs off

Increased the reps on the overhead press, otherwise it was challenging enough. Could go up 5kg in the Farmers Walk next week.

29 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 ~3.15 secs Freelap
Blocks – 4 x 10m in ~1.95 secs Freelap
Accels – 2 x (20,30,30,30,20m) 95% effort in ~3.20-3.25, 4.35-4.40 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, 22 degrees, – 2 m/s wind. Really nice day, times were a little faster than last week. Blocks felt quite flat, not sure if it was my settings. Having to run 95% and not know if I’m really running 92% or 98% is challenging, and timing the runs is only vaguely helpful. I will fully embrace my deload next week as I’m really feeling the volume in this cycle.

30 April

Concept 2 Exercise Bike – 40 mins (130W down to 115W)

Very pleased with this week of training given the potential for it to be disrupted by the Achilles problems. I will do ~60-70% of the volume and maintain the intensity for week 4 which should put me in a good position going into the Comp Prep phase.

First race is scheduled for 3rd June, which is the final Tuesday session of the training block. I will likely scrap weights completely the Sunday before it to allow me to perform well.

[Fraser Young]

SPP – Week 4

1 May

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 in 4.62
Sled – 3 x 50m x 5kg (flying 40m in 5.05 secs)
Sprints – 3,2 x 60m (90-95%) in ~7.85 secs Freelap
Core, 10 exercises 42 secs on / 18 secs off

Dry track, 26 degrees, no wind. Really enjoyed that, felt fresh and capable in all the reps. A bit hot for me with no breeze but not often it’s this warm in the UK.

Didn’t really notice the reduced volume, hopefully it will be a cumulative improvement over the next training week as I’m still dead on my feet by early evening.

2 May

Hang Power Clean – 3 x 60kg, 2 x 70kg, 1 x 75kg
A1 Half Squats – 3 x 3 x 120kg
A2 Squat Jumps – 3 x 2
BB Hip Thrust – 2 x 6 x 100kg
KB Swings – 2 x 6 x 20kg
Weighted High Knee – 2 x 8 x 5kg
B1 Single Leg Calf Raise – 6 x 40kg, 6 x 50kg
B2 Pogo Jumps – 2 x 8
Nordic Eccentrics – 3 x 4
Core, 10 exercises 42 secs on / 18 secs off

Good session, bumped hang power clean single to 75kg, still limited by grip/wrists. Cut ⅓ volume and felt relatively fresh as I finished.

3 May

Rest

Gave myself the day off zone 2. Did a 7km walk instead.

4 May

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 120m in 17.1, 16.7, 15.7, 16.3, 16.0, 15.7
—
A1 Step Ups – 3 x 3 x 70kg
A2 Step Up Jumps – 3 x 2 per leg
Hex Bar DL – 3 x 4 x 135kg
BB Reverse Lunges – 2 x 4 x 75kg
Pogo Jumps – 3 x 10
Copenhagen Plank w Dip – 2 x 12
B1 Banded Single Leg HS ISO – 2 x 3 x 7 secs
B2 Single Leg HS Jumps – 2 x 15
Core, 10 exercises 42 secs on / 18 secs off

Strong tailwind today, my times were better but still finding it hard to know what pace to go. I set a cone at 60m and my intermediate splits were 8.1-8.7 which helps me gauge how hard to go in the last 60m. Weights were heavier but fewer sets, legs are starting to feel fresh.

5 May

Res Band Face Pulls – 2 x 12
MB Side Throw – 2 x 5 x 4kg
A1 Seated DB Press – 3 x 8 x 20kg
A2 Weighted Chin Ups – 3 x 5 x 15kg
B1 Incline DB Press – 2 x 8 x 25kg
B2 DB Bent Over Row 2 x 8 x 30kg
Farmers Walk – 2 x 20m x 95kg
Core, 10 exercises 42 secs on / 18 secs off

Good session, feeling better every day!

6 May

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 – 2 x 20m
Accels – 2 x 20m in ~3.12 secs Freelap
Blocks – 3 x 10m
Accels – 20,30,30,20m & 20,30,20m in ~3.17, 4.42 secs Freelap
Speed Jumps – 2 x 30m
Squat Jumps – 2 x 6 x BW
MB Throws – 3 x OHB, 3 x BLF with 4kg ball

Dry track, 11 degrees, +6 m/s wind. I thought I might go a touch quicker given the week of reduced volume and strong tailwind. Happy nonetheless, I really needed this break and my sleep is improving too. Will do yoga tomorrow instead of zone 2 to complete my easy week.

7 May

Yoga – 45 mins

Haven’t done yoga in a few months and it really showed, I’ve definitely regressed in my flexibility.

Great deload week, exactly what my body (and mind) needed and I’m ready to push on for COMP Prep and my first race (3rd June).

[Fraser Young]

COMP Prep – Week 1

8 May

Broad Jump – best of 263cm
Standing 5 Bound – best of 12.20m
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 in 4.65 secs Freelap
120,100,80,80m (95%) in 14.88, 12.58, 10.05, 10.24 secs Freelap
2 x 60m in ~7.62 secs Freelap
Core, 2 x 10 exercises 42 secs on / 15 secs off

Dry track, 13 degrees, +4 m/s wind. The wind helped a lot in the jumps, I was expecting to go further. Really disappointed in my 5 bound, which seems to track with my top speed (or lack of). My 95% runs were 1.15 to 1.17 secs per 10m at top speed with a 7.8* first 60 metres, fading slightly on the longer runs to 1.20 secs per 10m. I was so excited to run flat out over 60 metres and was underwhelmed by my 30m time (4.25 secs) and fastest flying 10m (1.11 secs) given such a healthy tailwind.

I was weight training 4 days ago so I appreciate that I’m not fully fresh, but I’m planning to sit down and look over my training times from previous summers to see where I am relative to that. Still trusting the process, just a bit impatient to see faster times.

9 May

Hang Power Clean – 2 x 3 x 60kg, 2 x 65kg, 2 x 70kg, 1 x 77.5kg
A1 Half Squat from pins – 5 x 3 x 125kg
A2 Squat Jumps – 5 x 2
BB Hip Thrust – 3 x 6 x 100kg
KB Swings – 3 x 6 x 20kg
Weighted High Knee – 3 x 8 x 5kg
B1 Single Leg Calf Raise – 3 x 6 x 50kg
B2 Pogo Jumps – 3 x 8
Nordic Eccentrics – 4 x 4
Core, 2 x 10 exercises 42 secs on / 18 secs off

Great workout, plenty of strong points and room to progress. It was sloppy but I caught the 77.5kg hang power clean, happier to try and repeat that with better form. Squatting from the pins was much more explosive, I can probably add 20% to that. Hip thrusts went up easily too. I’ve been ramping up calories and about 3,150 kcal/day is helping me slowly gain weight (I’m only 68kg having been 70kg before Norovirus hit me last winter).

10 May

Exercise Bike – 45 mins (130W down to 115W)

Not too bad today, once I hit June I’m going to drop one of these sessions in favour of tempo runs.

11 May

A Walk, Skip – 2 x 10m
Dribble Calf, Calf Smashers – 2 x 20m
SL Scissor, High Knees – 2 x 30m
Build Up – 60m
2 x 3 x 150m in 19.8,19.4,20.0,20.1,19.3,20.0
—
A1 Step Ups – 4 x 3 x 70kg
A2 Step Up Jumps – 4 x 2 per leg
Hex Bar DL – 4 x 3 x 140kg
BB Hip Thrusts – 3 x 5 x 110kg
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 42 secs on / 18 secs off

Good session, went through 100 metres in ~13.1 secs which is 90% pace and an intensity I enjoy running at. The hex bar DL were tough but I don’t want to go back down in weight, hip thrusts were still quite easy despite adding 10kg.

12 May

Res Band Face Pulls – 2 x 12
A1 DB OHP – 3 x 5 x 22.5kg
A2 Weighted Chin Ups – 4 x 4 x 20kg
B1 Incline DB Press – 2 x 6 x 27.5kg
B2 TRX Inverted Row 3 x 8
Farmers Walk – 3 x 20m x 95kg
Core, 10 exercises 42 secs on / 18 secs off

Nice session, not too time consuming and relatively intense.

13 May

Full Race Warm Up
Blocks – 30,30,40,40,50m in 4.26, 5.42, 6.50
2 x 150m (90%) in ~18.8
2 x 120m (95%, 100%) in 14.8, 14.6 (20m fly in 2.26)

Dry track, 20 degrees, +1 m/s wind. Really nice session, loved the variety and the chance to run top speed for a longer distance at the end. I was hoping for a bigger difference between 95% and 100% effort, I can’t blame fatigue as I felt good. This is only the first of four weeks doing this session so I’ve set myself a nice baseline on which to improve.

14 May

Concept 2 Exercise Bike – 45 mins (130W down to 110W)
Very manageable.

A great week of training, I’ve been itching to go flat out more often and there’s a wealth of opportunity to do that here. I checked my old training times and if I can repeat 4.25 to 30m (no RT) and flying runs of 1.09-1.11 then I’d be in a position to run low 12’s following a taper. I’m there with my acceleration but only managing around 1.13 secs for flying runs, though I’m aware that top speed is most affected by weight training. Let’s see what weeks 2-4 hold.

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