Why a 16-year-old sprinter built a coaching app instead of waiting for one.

Most sprint advice online is split into pieces. One site covers block starts. Another covers gym programming. A third covers what to eat. Almost none of them treat a sprinter's week as one connected system, which is strange, because that's exactly how training actually works — a missed meal shows up in your acceleration, and a missed night's sleep shows up in your top-end speed.

Sprint Faster AI exists because Bronson Hearn-Smith, a competitive teenage sprinter, kept running into that same gap. He could find a drill for his start. He could find a gym program. He couldn't find anything that connected technique, strength, fuelling and recovery into a single plan that adjusted as he actually trained — so he built one, using AI to do the parts a part-time coach can't: watch every session, track every metric, and adjust the plan the next morning.

The problem with generic plans

A training plan written for "sprinters" in general has to ignore the things that actually decide your results: your current strength levels, how well you recover, how much time you have each week, and where your technique is actually breaking down. Generic plans are a reasonable starting point. They're a poor long-term tool, because they can't see you train.

That's the gap AI is genuinely useful for — not as a gimmick, but as the thing that can watch a video of your start, compare it against sound biomechanics, and tell you specifically what to fix this week instead of in general.

What the guides on this site are for

Every article here is written to stand on its own — you can read the nutrition guide without touching the app, or work through the 4-week plan with nothing but a track and a stopwatch. The guides cover the same four areas the app is built around:

• Technique and mechanics — starts, drive phase, and the form cues that hold up under fatigue.
• Gym strength and power — training that builds force you can actually apply to the ground.
• Fuel and recovery — eating and sleeping in a way that lets the training adapt.
• Structured plans — for beginners, and specifically for younger athletes who need a safer progression.

Where the app comes in is personalization: turning a written guide into a session that's adjusted for your age, your current numbers, and how you actually recovered last night — plus video feedback on your own technique, not a generic demonstration.

Who this is for

The honest answer is: most people training for speed, at most stages. Beginners get a structured starting point instead of guesswork. Club athletes get the technical detail that's usually reserved for paid coaching. Parents and younger athletes get a youth-specific approach that prioritizes long-term development over short-term times. Coaches are welcome to use the guides as reference material with their own squads.

Where to start

If you're new to sprinting, start with the 4-week beginner plan and the sprint start guide. If you're already training, the gym strength guide and nutrition guide are the two most common gaps. And when you're ready for a plan that adjusts to you specifically, the Sprint Faster AI app is built to take over from there.