10 Must Have Hurdle Workouts

Speed is the most important factor in performance in the hurdles. One of the main technical factors in the hurdles is the ability to clear the barriers quickly and return to proper sprint mechanics while producing high levels of force. Better hurdlers have less flight time; they takeoff closer to the hurdle and land sooner after the hurdle has been cleared.

For the 110m/100m hurdles, the hurdler needs to focus on fast rhythm between hurdles and attacking each hurdle during the race.

In the 300m/400m hurdles, the rhythm of the race can change based on the stride pattern between hurdles. The hurdler should a race strategy that includes pacing and different stride patterns during the segments of the race.

Men 110m Hurdle Training

110m Hurdle Starts

5x30m acceleration runs + 4x block start to first hurdle at 13m + 4x block start to first hurdle at 13.72m to 3 hurdles at 8.5m apart + 2x block start to first hurdle at 13.72m to 5 hurdles at 8.85m apart with 4 minute recovery between repetitions (hurdle height at regulation or one distance lower)

110m Hurdle Race Simulation (with full recovery)

2x12m to first hurdle and hurdles at 7.50m + 7.80m + 8.10m

Women 100m Hurdle Training

100m Hurdle Starts

5x30m acceleration runs + 4x block start to first hurdle at 12m + 4x block start to first hurdle at 12.5m to 3 hurdles at 8.0m apart + 4x block start to first hurdle at 12.5m to 5 hurdles at 8.5m apart with 4 minute recovery between repetitions (hurdle height at regulation or one distance lower)

100m Hurdles Race Simulation (with full recovery)

2x 12m to first hurdle and hurdles at 7.50m +7.70m + 7.90m + 8.10m

300m/400m Hurdle Training

Hurdle Curve Training

5x (acceleration into 3 hurdles at 9 meters apart around curve) with 3 minute recovery

4x (acceleration into 5 hurdles at 10 meters apart) with 4 minute recovery

Start or Finish with Hurdles

6x200m over first 3 hurdles with 5 minute recovery

4x200m over last 3 hurdles with 5 minute recovery

Mix Hurdles and No Hurdles

4x (hurdle 1+2, skip 3+4 and hurdle 5+6) with 5 minute recovery

400m Hurdle Race Simulation (with full recovery)

2x300m over hurdles

300m Hurdle Race Simulation (with full recovery)

2x over 4-6 hurdles + 10m sprint

Hurdle Training Variables

• Height of the hurdles
• Spacing between hurdles
• Number of hurdles
• Steps between hurdles
• Group start vs. individual start
• Start variations (jog into, 3 point, blocks)

Learn more from Coach Gary Winkler on Hurdle Biomechanics (PDF link)

Other Hurdle Training Resources:

Coach Otto’s Training Drills for Hurdlers 

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