200 Hurdle Doubles Workout

This workout is a high intensity workout for 400m hurdlers in their championship season. It should be done two or three days prior to a competition.

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Set-up:

• Athlete will wear spikes and come out of starting blocks.
• All ten hurdles will be placed on the track, at race height.
• If another athlete is available to run beside the hurdler without hurdles, that would be great.

Workout:

• Run over the first five hurdles and cross the 200 meter mark. Coach should time the first 200.
• Rest 30 seconds (45 seconds max).
• Without blocks, starting at the 200m start line, clear the last five hurdles and cross the finish line. Coach should time the second 200.

Aim:

Target time for the total two reps should be within one second of the athlete’s personal best (or race target time). So, an athlete who aims to run 50.0 in the upcoming race will want to be at 51 for the total time of the two 200’s.

Only one set is enough, since the athlete is running just about at race pace. If something goes drastically wrong in the first set, then take a 15 minute break and do another set.

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