Elitetrack: Sport Training & Conditioning

When training competitive 100/110 hurdlers to run the longer 300IH (a reality for most high school hurdlers in my area) - what are some pre-season/in seaon training suggestions (distances, effort, recovery, pace, etc.) to help improve thier sprint endurance for this demanding event?

What would be a maximum distance a 100H/300IH should train?

Any off-season (fall/winter) training suggestions?

I have a short and sweet approach to training athletes for both events!  Train for pure hurdle technique / speed / speed rhythm utilizing units targeted at the 100/110H and tempo rhythm / special endurance targeting the intermediates.  Match those objectives to the current / upcoming training objective and you've got a plan.  Best of luck!

to add to what notruthles said, i dont see a reason to train over 300m.

I appreciate the replies to this post…

I was just interested in some training suggestions for the 300IH…

I have a reasonable handle on training for the 100/110H - in terms of drills, etc. - and the obvious sprinting demands.

With the 300IH being somewhat of an "odd ball" race - with it's sprint endurance demands, curve running, etc. - I was looking for some specific recommendations.

Naturally - there is a fair amount of information for the more common 400H races - including some comprehensive training programs & suggestions - but little specifically (at least that I have found) for the 300.

Thanks.

The biggest concern in the 300m IH race is the area in between the hurdles.  The rhythm in this area must be practiced.  Your athletes can do this either by feel or by counting their steps.  Not all athletes can count the steps but it is very important to be consistant when running the 300 as well as 400m hurdles.  The athletes I have coached that could count did a nice job but those athletes that couldn’t do it I counted for them and told them when they had the correct rhythm.  The next problem after they have the rhythm down is the curve.  This is a bigger problem if you have a hurdler who cannot alternate or who has a right lead leg.  The biggest key is to attack the hurdle outside in,  from the outside of the lane go over the hurdle trying to come down on the insde of the lane this will prevent and outward drifting while over the hurdle.  I hope this helps you and your athletes.