Sprints over One Hurdle Workout

Every now and then hurdlers need to be reminded not to over-think the hurdles, and to be aggressive sprinters. This is especially true of beginning and intermediate level hurdlers, who don’t have the crowding issues that advanced hurdlers have. That’s why, every now and then, a workout in which they are free to get their hands high and their knees high can serve as a useful reminder of the type of aggression they want to exhibit when the hurdles are in their way.

[am4show not_have=”g5;”]

[/am4show][am4guest]

[/am4guest][am4show have=”g5;”]

With those thoughts in mind, here is the workout as I’ve designed it:

• 4x60m sprints
• 3x80m sprints
• 2x100m sprints

With each rep, the hurdler clears the first hurdle, either from a block start or three-point start. Then he or she runs the rest of the rep with no hurdles.

Time each rep, with a target time that you want the athlete to hit. It should be no slower than the equivalent of 90% of the athlete’s personal best in the 100 meter dash. If you’re not sure what that might be, then have the athlete go all-out on the first rep, and use that first rep to establish the target times for the rest of the workout.

Times for the 80’s should be consistent with the pace established in the 60’s.

Times for the 100’s should be consistent with the pace established in the 60’s and 80’s.

The point of the workout is to enhance the athlete’s ability to relax through fatigue and hold his or her speed as the distance increases. By the end of the workout, 100 meters will feel very far.

Also, the athlete will quickly come to realize that a lazy hurdle clearance or technically flawed hurdle clearance will have a direct effect on his or her time, which serves as motivation to concentrate on being efficient over the barrier.

Recovery for each rep should be a brisk walk back to the start line. No extra rest between sets unless a significant decrease in quality occurs.

While this workout can be done without any hurdles at all, I like to put the first hurdle up to establish the hurdler’s mentality. Adding the second hurdle and even the third hurdle could be viable options if you’re looking to add new challenges or to establish race rhythm for longer.

[/am4show]