300/400H Race Indicator Workout

We’re now in that time of year when we want to have an idea from our workouts of how fast we should be able to run in the meets. That’s why this is the time of year to incorporate what I call “race indicator” workouts into the training plan. Such workouts are better done early in the week right now, but would be better if moved to two days prior to the meet when the championship season rolls around. Also, the amount of reps will be slightly higher now than they will be in May and June.

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For the long hurdler, I have found that running two-thirds of the race in practice provides a good indication of race pace, and gives the coach the ability to predict a range of time that the athlete will be capable of running in that week’s meet. For the 300m hurdler, that would mean running 200m reps, and for the 400m hurdler that would mean running 300m reps. So the workout would go as follows, with all reps being run from a block start, in spikes:

300 meter hurdler:

• 4×200 over the first five hurdles.
• Rest five minutes after the first rep, six minutes after the second rep, seven minutes after the third rep.
• Rest should be active – walking, shaking out the legs, staying loose. No sitting down.

400 meter hurdler:

• 3×300 over the first seven hurdles.
• Rest six minutes after the first rep, seven minutes after the second rep.
• Active rest.

For both workouts, a cone should be placed at the finish line (200 mark, 300 mark, respectively). For both workouts, the cone should be even with the line at the 100m dash start.

For this workout, the coach should give full commands (take your mark, set, go). When I do this workout, I start my stopwatch at the exact same time that I say the word “go” in order to mimic automatic timing as closely as possible. The watch stops when the athlete passes the finish line cone.

The times on these reps will give me a good indication of how fast my athlete is capable of running in a race, barring any late-race breakdowns. Also, if I know how fast I want my athlete to run in that week’s race, I know what target times I’ll want my athlete to hit in the workout.

So, let’s say I have a female 300m hurdler doing the 4×200 workout. Let’s say that her average time for the four reps is 30.0. Divided by two, that’s 15.0 per 100m. And 15.0 x 3 = 45.0. So, if I want my athlete to run 45.0 in that week’s meet, I’ll want her to hit a target time of 30.0 in her reps for this workout.

Let’s say I have a male 400m doing the 3×300 workout. Let’s say that his average time for the three reps is 42.0. Divided by three, that’s 14.0 per 100m. And 14.0 x 4 = 56.0. So, if I want my athlete to run 56.0 in that week’s meet, I’ll want him to hit a target time of 42.0 in his reps for this workout.

Let’s say the hypothetical female athlete I discussed above averages 30.0 for her reps, but she ran her fastest one in 28.5. Divided by two, that’s 14.25 per 100m. And 14.25 x 3 = 42.75. What that tells me is that she is capable of running at least 43.75 (allowing for deceleration in the last 100m of the race). However, I have found that the average of the reps, more so than the fastest rep, generally provides a more accurate indication of what the race time will be.

Also keep in mind that this workout is not one to use to work on stride pattern. This workout is about going as hard as you can, with the assumption that stride pattern has already been established in workouts completed earlier in the season.

Finally, if you have a group of hurdlers, it is best to have them do this workout together in competitive mode; just make sure that you can time each athlete individually.

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