The Methodology
A progressive system built on the most respected sprint development methodology in the world. Two tracks — one for competitive athletes, one for adults returning to speed.
The methodology
A progressive 16-week system built on the most respected sprint development methodology in the world. Two tracks — one for competitive athletes, one for adults returning to speed. Both lead to the same place: running fast, feeling powerful, and doing it safely.
WHERE YOU START DEPENDS ON WHERE YOU'VE BEEN
If you have recent sprint experience — you've been training, competing, or staying active — you may be ready to jump straight into the Acceleration phase and start building speed from day one. If it's been years, or if you've been dealing with an injury, we start by preparing your body to handle the demands of sprinting before we ask it to sprint. Either way, the destination is the same: you, running fast, feeling the way you remember it feeling. The path just looks different depending on where you're coming from.
Every athlete's entry point is assessed in your first session. Coach Noah will tell you exactly where you're starting and why — and how long it will take to get you to full speed.
Phase 1 · Weeks 1–4
LAYING THE FOUNDATION
For athletes returning after a long layoff, this phase prepares your body to move like a sprinter again — posture, rhythm, and controlled speed work that builds confidence and capacity. Think of it as turning the engine back on the right way.
Phase 2 · Weeks 5–8
BUILDING SPEED
Short, powerful accelerations. You start to feel the snap and drive of a real sprint — that electric feeling when your legs push and your body leans and everything clicks. This is where athletes with recent sprint experience often begin.
Phase 3 · Weeks 9–12
REAL SPEED
Longer efforts, flying runs, near-maximum velocity. This is the phase where most athletes feel it for the first time — that moment mid-stride where everything is working and you remember exactly what fast feels like.
Phase 4 · Weeks 13–16
EXPRESSION
You sprint. Time trials. Sport goals. The technical work is done — now you run hard and feel the result of sixteen weeks of building the right way. This is what it was all for.
FOR ATHLETES 46–60
The program adapts. More warm-up time, slightly more recovery between sessions, and phases that expand to match your body's timeline — not a generic schedule. Speed at any age requires patience, but it's absolutely possible.
READY TO START?
Book a free intro and Coach Noah will tell you exactly where you'd begin.