400H Start Workout

To go along with the article in this month’s issue entitled “The Start in the 400m Hurdles,” here’s a workout that will help the long hurdler to master the start.

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Setup:

• Place the first three hurdles of the 400m hurdle race on the track.
• Wear spikes, use starting blocks.
• Have a coach or reliable teammate give the start commands.

Workout:

• Do 3 starts over the first the first hurdle in order to establish the stride rhythm to hurdle one.
• Do 2 starts over the first two hurdles in order to work on the transition from hurdle one to hurdle two.
• Do 1 start over the first three hurdles in order to work on the transition from the curve into the backstretch.
• Do 2 starts over the first three hurdles, then go on to finish the 200. This will give you a feel for “floating on the backstretch” without sacrificing speed. Time the 200’s, with the goal being to hit the desired race split time at the 200.

Recovery:

This is a quality workout, so full recoveries between reps is essential.

• 3 minutes after 1-hurdle reps
• 4 minutes after 2-hurdle reps
• 5-7 minutes after 3-hurdle reps.

Variations:

• Do the reps with a sprinter or quarter-miler beside you. You clear the hurdles, they don’t. This will help you to focus on getting out hard while not allowing yourself to get thrown off your rhythm.
• If stride pattern is not an issue, then time all touchdowns on all reps.

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