this workout is the one i use to predict what the range of the athletes’ race times should be for that week’s meet. so, if the athlete averages 42.0 for his 300s, the projected race time would be in the range of 56.0. i also like repeat 200s as a 400 hurdle workout as well, except with more repeats and less recovery. in the early part of the off-season, you might not want to add any hurdles at all. each sprint would be timed, and the goal would be to keep the second rep of each sprint as fast as the first rep. for this workout, having a teammate to push you to fast times is virtually essential.
so, if the athlete’s goal is to run a 40.0 in the next meet, then, in this workout he will want to come across the 300m mark in 42, and finish the 400 in 58. i’ll have the athletes do two reps of these with an 8-10 minute rest between each one. in the workout, the athlete does a series of reps covering anywhere from 100 to 400 meters, setting up four to seven hurdles at race height, and staggering the distance between them anywhere from ten to thirty meters apart. as most curve-hurdling problems do not occur on the crown of the curve, setting the hurdles up at the top and the bottom of the curve will force you to deal with the balance issues you would have to deal with in a race. in this workout, you sprint the straight-aways and jog the curves, running a total of anywhere between two to four miles, sprinting and jogging combined. since the basic difference between a hurdler and a sprinter is that a hurdler has to negotiate barriers while sprinting, having hurdles in the way during workouts always keeps you tuned in to that fact.
steve mcgill. my favorite workouts for my 300m hurdlers is to have them do repeat 200s over the last five hurdles. in hurdle training 300-400 meter hurdles. hurdle training. sample 300m/400m hurdle training. starts over 3 hurdles, speed & endurance. ○ strength. ○ mental toughness. ○ hurdle technique. 300m training basics , 400m hurdles training program pdf, 400m hurdles training program pdf, hurdle workout plan, 400 meter hurdle workout plan, how to run 300m hurdles.
i think many 300m hurdle runners are 100m hurdle specialists whose coaches have them run the 300m hurdles, without block start workout. the 300-meter hurdles is the toughest race in high school track and field. 300m hurdles – stride pattern to 1st hurdle will be 21-22 for males,. 23-24 for females. 400m hurdles – stride pattern to , 110m hurdles training program pdf, hurdle form drills, coaching 300 hurdles, hurdle training program
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