Pre State Meet 300m Hurdle Workout

I don’t usually post workouts that are designed specifically for the 300 hurdles, but since many states that feature the 300 hurdles in their high school state championship meets will be having their state meets this month, I figured now would be a good time to do so.

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This workout is designed to be a race indicator that lets the athlete know what kind of time he or she is capable of running in the upcoming race. This workout should be done two days before the meet, three at the most. So if the meet is on Saturday, this workout should be done on Thursday, or no earlier than Wednesday.

Set-up:

• Set up the first six hurdles of the 300m hurdle race. If the athlete already knows what lane he or she will be in for the race, then set up the hurdles in that lane.

• Use starting blocks
• Do this workout in spikes
• Warm-up should be the same as it will be on race day.
• At the end of the warm-up, get in two full-speed reps over the first hurdle. Then rest two minutes.

• For the workout, coach gives commands (take your mark, set, go).
• If possible have a sprinter to run in a lane beside the hurdler with no hurdles.

Workout:

• Do 2 reps over the first six hurdles, full speed.

• A coach or teammate times touchdowns at each hurdle.
• Touchdown at hurdle six is end of the rep.
• Take 10 minutes rest between reps.

Evaluation:

The touchdown time at hurdle six will serve as an indication of the time the athlete is capable of running for the race. Using the touchdown chart below, see what your athlete’s time is at hurdle six. Based on that, see what pace they should be at for hurdle 8, then add 1.5 to the hurdle 8 time for the projected race time.

So let’s say the athlete touches down off hurdle 6 in 27.5. According to the chart, the athlete would touch down off hurdle 8 in 36.7, which means the projected race time would be 38.2.

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