Sprint training that's proven to work

Sprint University builds your training from what sprint research shows makes sprinters faster, and sprinters from youth to masters have the times to prove it. The community is free, and 8,000+ sprinters are already in it.

Join the free community Or get the app

Lawrence L.O. Johnson running a curve on the Wisconsin track in autumn

Lawrence L.O. Johnson pumping his fist as he crosses the line ahead of the field

Built on what's proven to work

Every session has a reason behind it, and each reason comes from published sprint research.

Sprint fast, rest fullyElite sprinters build speed with short reps at 95–100% effort and full rest between them.
Push harder into the groundFaster runners hit the ground harder for their bodyweight. They don't move their legs any faster.
Get strongerAcross 15 studies, gains in squat strength carried over to faster sprinting, by about 3% on average.
JumpAcross 26 studies, plyometric training improved sprint performance, most when it mixed jump types.

Start in the free community

The Sprint University group lives on Skool. It costs nothing to join, and it's where the coaching happens in the open: what to train, why, and how it makes you faster.

A live coaching call every week
A deep dive on one part of sprinting each month
The reason behind each session and where it fits in your week
Plain answers on what's slowing you down and how to fix it on the track

Join on Skool

Lawrence running stadium stairs in a sweat-soaked hoodie

Results from sprinters on the program

Times from sprinters coached on the system, including a 59-year-old masters runner. Listed as they were posted, so some are to the tenth and some to the hundredth.

−0.460m: 7.2 to 6.8 in 11 weeks
−0.2860m: 7.39 to 7.11 in 12 weeksCame back from an injury during the block
−0.3160m: 7.19 to 6.88 in 4 weeks
−0.460m: 9.02 to 8.6 in 5 weeks59-year-old masters sprinter
−0.27100m: 12.35 to 12.08 in 18 weeksAlso went from 25.5 to 24.5 in the 200m
−0.5660m: 7.45 to 6.89One-on-one coaching athlete

Black and white portrait of Lawrence driving out of a start on the track

Who built it

Built by a sprinter who still races

Lawrence L.O. Johnson, a 6× NCAA All-American, built Sprint University and trains on it himself. He uses the same system with youth, college, masters and pro sprinters.

100m personal bestDessau, 2026: 10.01
60m personal bestChicago, 2023: 6.54
NACAC 4×100m relay, Team USAFreeport, 2022: Gold
USA Championships 100m2025 and 2026: Finalist

The app

Your sprint training on iPhone. Each morning it checks how recovered you are and adjusts that day's session.

See the app

Free tools and guides

Rate your times, convert a 40 to a 100, score a decathlon, or read up on sprint form and block starts.

Browse the tools

Close-up of Lawrence with the track reflected in his sunglasses

Train with 8,000+ sprinters

The community is free on Skool, with a live coaching call every week.

Join the free community