Coach,
Can you give me some ideas for 400m hurdle workouts for pre-season, early season, and competitive season?
Thanks.
400m Hurdle Workouts
Moderator: George Payan
-
George Payan
- Posts: 401
- Joined: Thu Sep 05, 2002 9:07 am
Work on the following concepts during workouts:
The technique for the 400-meter hurdles is the same as for the high hurdles except for a less exaggerated trunk lean, a lower flight path, a less vigorous hurdling action and greater freedom in the flight phase.
It is better to lead with the left leg because you can run on the inside of the lane for the entire race. This will also allow for better balance on the turns.
Rhythm and stride length are extremely important for this event. The greatest technical problem for the 400-meter hurdler, other than actual hurdling action, is the number of strides to take to the first hurdle and between hurdles:
The number of strides that should be taken must be reasonably consistent with the length of the normal running strides, as any marked under striding or over striding will reduce speed.
A simple guide to the number of strides between hurdles and stride length:
17 strides - 6' 1"
16 strides - 6' 6"
15 strides - 7' 0"
14 strides - 7' 7"
13 strides - 8' 2"
Using the above guide, the natural stride length must exceed the listed distance by several inches for the athlete to be able to flow economically between hurdles.
It will be necessary to take an odd number of strides unless the athlete can hurdle reasonably well from either foot.
Allowances must be made for the fact that as fatigue sets in, the stride length will decrease.
Approach to the first hurdle:
a.
Speed to the first hurdle must be slightly less than more controlled than in a flat 400 or 300.
b.
20 or 21 strides for a 13-stride pattern
22 strides for a 15-stride pattern
22 or 23 strides for a 16-stride pattern
23 or 24 strides for a 17-stride pattern
Rhythm and depth perception are very important.
Run at your own pace.
If you want to shorten the distance between hurdles, run on the inside of the lane. If you want to lengthen the distance between hurdles, run on the outside of the lane. This type of adjustment may be necessary to obtain an efficient stride pattern.
Momentum is very important. It is best to try to make adjustments before coming into the hurdle. Making adjustments in the last 3-4 strides will cause a loss of momentum, as you will either stutter-step or reach to take the hurdle.
You should be able to alternate lead legs.
Pre-Season:
Monday
Hill repeats
Circuit training
Tuesday
Repetitions of 300 - 600 meters with complete rest
Bounding, core training
Wednesday
Hill repeats
Circuit training
Thursday
Repetitions of 80 - 150 meters
Sprint development, hurdle skill
Friday
Acceleration, circuit training
Saturday
Aerobic running
Sunday
Rest
Mid-Season:
Monday
1x500, 1x400, 1x300
Sprint development, power development
Tuesday
Hurdle skills
Hill repeats
Weights
Wednesday
Repetitions of 80 - 150 meters
Sprint development, hurdle skill
Thursday
Hurdle skills
Hill repeats
Weights
Friday
Rest
or
Acceleration, lactacid power
Saturday
Competition
or
Tempo running, core training
Sunday
Rest
Competition:
Monday
Hurdle Skill, weights, core training
Tuesday
Lactacid power, 400-meter hurdle distribution
Wednesday
Core training, tempo running
Thursday
400-meter hurdle starts, weights
Friday
Core training, tempo running
Saturday
Competition
Sunday
Rest
Work on race model when hurdle skills is mentioned above. Work on hurdle technique on other days.
In the Coaches Forum, in the Speed Forum, refer to the 400-meter topics. Use this information for speed workouts.
Coach Payan
www.CoachesEducation.com
The technique for the 400-meter hurdles is the same as for the high hurdles except for a less exaggerated trunk lean, a lower flight path, a less vigorous hurdling action and greater freedom in the flight phase.
It is better to lead with the left leg because you can run on the inside of the lane for the entire race. This will also allow for better balance on the turns.
Rhythm and stride length are extremely important for this event. The greatest technical problem for the 400-meter hurdler, other than actual hurdling action, is the number of strides to take to the first hurdle and between hurdles:
The number of strides that should be taken must be reasonably consistent with the length of the normal running strides, as any marked under striding or over striding will reduce speed.
A simple guide to the number of strides between hurdles and stride length:
17 strides - 6' 1"
16 strides - 6' 6"
15 strides - 7' 0"
14 strides - 7' 7"
13 strides - 8' 2"
Using the above guide, the natural stride length must exceed the listed distance by several inches for the athlete to be able to flow economically between hurdles.
It will be necessary to take an odd number of strides unless the athlete can hurdle reasonably well from either foot.
Allowances must be made for the fact that as fatigue sets in, the stride length will decrease.
Approach to the first hurdle:
a.
Speed to the first hurdle must be slightly less than more controlled than in a flat 400 or 300.
b.
20 or 21 strides for a 13-stride pattern
22 strides for a 15-stride pattern
22 or 23 strides for a 16-stride pattern
23 or 24 strides for a 17-stride pattern
Rhythm and depth perception are very important.
Run at your own pace.
If you want to shorten the distance between hurdles, run on the inside of the lane. If you want to lengthen the distance between hurdles, run on the outside of the lane. This type of adjustment may be necessary to obtain an efficient stride pattern.
Momentum is very important. It is best to try to make adjustments before coming into the hurdle. Making adjustments in the last 3-4 strides will cause a loss of momentum, as you will either stutter-step or reach to take the hurdle.
You should be able to alternate lead legs.
Pre-Season:
Monday
Hill repeats
Circuit training
Tuesday
Repetitions of 300 - 600 meters with complete rest
Bounding, core training
Wednesday
Hill repeats
Circuit training
Thursday
Repetitions of 80 - 150 meters
Sprint development, hurdle skill
Friday
Acceleration, circuit training
Saturday
Aerobic running
Sunday
Rest
Mid-Season:
Monday
1x500, 1x400, 1x300
Sprint development, power development
Tuesday
Hurdle skills
Hill repeats
Weights
Wednesday
Repetitions of 80 - 150 meters
Sprint development, hurdle skill
Thursday
Hurdle skills
Hill repeats
Weights
Friday
Rest
or
Acceleration, lactacid power
Saturday
Competition
or
Tempo running, core training
Sunday
Rest
Competition:
Monday
Hurdle Skill, weights, core training
Tuesday
Lactacid power, 400-meter hurdle distribution
Wednesday
Core training, tempo running
Thursday
400-meter hurdle starts, weights
Friday
Core training, tempo running
Saturday
Competition
Sunday
Rest
Work on race model when hurdle skills is mentioned above. Work on hurdle technique on other days.
In the Coaches Forum, in the Speed Forum, refer to the 400-meter topics. Use this information for speed workouts.
Coach Payan
www.CoachesEducation.com
Last edited by George Payan on Sat Mar 27, 2004 11:36 am, edited 2 times in total.
400m Hurdles
Coach,
I don't understand "lactacid power 400m hurdles distribution". Can you explain and give me examples?
Thanks.
I don't understand "lactacid power 400m hurdles distribution". Can you explain and give me examples?
Thanks.
-
George Payan
- Posts: 401
- Joined: Thu Sep 05, 2002 9:07 am
Lactic acid is the energy system being challenged. Lactacid power is defined as high-intensity, race modeling work.
To build the capacity to tolerate lactic acid in the system, focus on speed endurance, special endurance I and special endurance II.
Speed endurance:
<80m
80 – 150m
Special endurance I:
150 – 300m
Special endurance II:
300 – 600m
Coach Payan
www.CoachesEducation.com
To build the capacity to tolerate lactic acid in the system, focus on speed endurance, special endurance I and special endurance II.
Speed endurance:
<80m
80 – 150m
Special endurance I:
150 – 300m
Special endurance II:
300 – 600m
Coach Payan
www.CoachesEducation.com