Sample 300m/400m Hurdle Training
- Starts over 3 hurdles, starts over 4 hurdles, starts over 5 hurdles, starts over 4 hurdles, starts over 3 hurdles. 3 to 4 minutes rest between each start.
- 5 sets x starts over 5 hurdles. 3 to 4 minutes rest between sets.
- 170 m sprints over the last 4 hurdles x 5 sets. Start from mark at hurdle number 6. Build up to race pace going into hurdle number 7. Try to get into your stride pattern going into numbers 8, 9, and 10.
- 4 sets x starts over the first 5 hurdles, rest 1 minute, run 100m without hurdles. Take 5 to 7 minutes rest between sets.
- Starts over 3 hurdles, starts over 5 hurdles, starts over 7 hurdles, starts over 4 hurdles. Take 5 to 8 minutes rest between each start.
- 2 x starts over the first 4 hurdles, rest 1 minute, finish over the last 6 hurdles. Take full recovery (10-15 min) between sets. If you can only do one, then maybe the second set you can do the start over the first 4 hurdles, rest 1 minute and then run over hurdles 5, 6, 7, and 8.
- 6x100m sprints or 4x60m sprints with 3 minutes rest between each repetition.
- Do the long sprinters workouts most of the time, with 2 good workouts a week over hurdles. Be creative with your own workouts and incorporate the hurdles into a long sprint workout. Long sprint means 400m and sometimes 200m.
400m hurdle workouts need to focus on a fast rhythm. It’s easy to get caught up in just your stride pattern and staying in a comfortable rhythm. Your athletes need to learn to break through that comfort zone and be a sprinter. Try to work on counting to each hurdle. This will makeyour athlete more effective with their stride pattern because they will know which leg is going to come up. Hurdlers also frequently work on alternate leg drills. The better your athletes are with their alternate leg, the faster they will be because they can switch when they are fatigue instead of stutter-stepping and taking extra steps to stay with the same leg. 400m hurdle specific workouts are performed approximately 2 times a week.