Fall Speed Workout for 100/110m (and 55/60m) Hurdlers

Speed work in the fall doesn’t necessarily involve block starts. I also like for my hurdlers (and sprinters) to have a chance to work exclusively on developing their turnover and top-end speed. This workout fits the bill. It is especially useful for hurdlers who need to improve their speed between the hurdles.

Purpose:

To work on turnover, sprint mechanics, top-end speed, speed maintenance.

Set-up:

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As part of fall training, this workout should be done in flats. It can be done on a grass field or on a track. It can be done on a slight decline to emphasize speed. It can be done on a slight decline to emphasize knee lift and arm action.

If on the track, use the 100m start line as your start line. Place a cone at the finish line.

If on a field, put a cone at the start line and finish line.

Coach will time each rep.

Workout:

From a standing or falling start, 6×40, 6×50, 6×60. Stopwatch starts when foot is lifted to take first step.

1:30 rest between reps, 4-minute rest between sets.

These reps should be done at 90% of full speed. Coach should give the athletes target times that they can hit consistently. If an athlete is not ready yet conditioning-wise to run at 90% of full speed, then make the target times slower for that particular athlete.

The goal is for the 50’s to be no more than one second slower than the 40’s, and for the 60’s to be no more than one second slower than the 50’s. That’s the speed-maintenance aspect of the workout. This workout is not just about running fast, but also staying relaxed, maintaining mechanics, and maintaining speed when fatigued.

As with all fall workouts, consistency is the key. There shouldn’t be a lot of fluctuation in the times. To keep all reps at each distance within .5 of each other is ideal. So, if your fastest 50 is 5.9, your slowest should be no slower than 6.4.

Variation:

For hurdlers who want to stay in the hurdler’s mindset – particularly those hurdlers who get crowded between hurdles in races – place banana hurdles or cones on the ground, spaced the same distance apart as they would be in a race. The athlete must do each rep to the race rhythm. (Male hurdlers would have to start at the 110 start line if doing the workout this way).

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