Race-Speed Workout
This month’s workout is for 110/100 meter hurdlers preparing for big-meet races. This workout should be done two days prior to competition.
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Workout:
From the starting blocks, with spikes on, the athlete does the following:
- Two starts with no hurdles, with cones where the first three hurdles would be.
- Three starts over three hurdles with the hurdles one click below race height. Hurdles two and three should be moved in half a foot from race distance.
- Three starts over three hurdles with the hurdles at race height, keeping the second and third hurdles moved in by half a foot.
- Repeat steps 2 and 3, but with only one rep each.
Rest time between reps should be three minutes. Rest time between sets should be six minutes.
This workout is a race prep workout, emphasizing quality, hence the long recovery periods. Starting with cones instead of hurdles establishes the speed and aggression desired for when the hurdles are up. Then moving on to the hurdles one click below race height still emphasizes speed and aggression, so that the next set, with the hurdles at race height, the body and mind will be in the rhythm of focusing on speed and aggression instead of focusing on the hurdles. In prepping for big meets, technique will be what it is. The focus has to be on being in beastmode.
Athletes will be doing a total of ten starts, which is a good number. If the reps in steps 2 and 3 go well enough, then step 4 can be omitted. That will be up to the coach’s discretion.
If possible, have hurdling teammates do this workout together, with the coach giving starting commands. Also, if someone is available to time touchdowns, that would be useful to give an indication of what the athlete’s projected race time will be.
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