Elitetrack: Sport Training & Conditioning

I'm looking for a few ideas on this.  How would you train a 400 hurdler indoors and what races would you have him/her focus on.  I am a male D3 college hurdler, PR 55.85, and right now I'm training more for 800 during indoors.  my main focus will most likely be the 500, with a lot of 4x4s and a few 4x8s.  Can anyone give me an idea on: a) how does this sound in terms of a indoor season plan, and b) any sample workouts or tips to help me out during indoor, and even outdoor. 

thanks to all in advance for the help

Those sound like the best events to run during the indoor season if you plan on focusing on the 400mH outdoors. For hurdle work, you could try finding some 200m low hurdle races. Also, you could try setting up workouts where you run half of the indoor turn immediately come off the turn to as many hurdles spaced at 400mH spacing as will fit on your indoor straight away. You could also try running some hurdle work indoors without regard to hurdle spacing just to become proficient at hurdling well with both legs.

Those are some good ideas that I haven't thought of before.  It'll be hard to fit hurdles on the indoor straight, but it's worth a shot.  Here's another question…  What's everyone's thoughts on a 400 hurdler running the 60H indoors if he doesnt' plan on running the 110HH at all outdoors?

i think racing at 500 and running 4x4s is a good way to go.  if you can run the 60H or even the 100H it will certainly make you a more efficient 400 hurdler and may enhance your speed development as well.

as far as indoor workouts, there is plenty you can do.  set the hurdles up 6 meters apart and do 2 step runs.  every hurdle will be taken with the opposite leg.

place the hurdles 20 meters apart and work on rhythm,  you can make slight variations to work on althernating or working the same lead leg.

or lastly just place 2 hurdles at the 25 meter point of an indoor straight away.  run at the hurdle with 400m rhythm, take the hurdle with which ever leg comes up then run 25 meters to the finish line, turn around and immediately come back.  this will be an intensive tempo like workout.  your variations can be endless.

Two Words- Joey Woody.  3rd this year at Worlds in 400h.  When he was at UNI, I believe was all-american indoors in the 800. one year outdoors, qualified for 400h and 800 at ncaa's. 800 prelim was 10-15 minutes after 400h prelims.  ran 2:05.

200 hurdles indoors- the most dangerous race in the world.  i've seen guys fly into walls trying to hurdle on the curve at 23.0 speed.

using shorter distances for developing rythmic qualities can be used indoors on straight.
You could use any of these straight up or in combination. 9 steps with 19.0m between, 6 steps at 13.0m to teach lead to switch, 11.0 m for a 5 step.  you may have to play with and add a little distance to it, since I use these more for women.
Doing something like Ron suggests of turning around provides nice "stacking" of rythmic endurance.
A 5 step rythm down and a 6 step rythm back may provide race small race simulation of switching at 6 or 7th hurdle.

200 hurdles indoors????? I've never heard of such race. Where is this run at? I have heard of the 300 meter hurdles indoors however on the 300 meter track at Kent State.

Thanks everyone so much for all the imput.  All of your commets are greatly appreciated.  But here's a new one for you…

What kind of times should I be running in the indoor 400, 500, and 800 if I expect to get down to 53.5ish this outdoor season??  I know this won't be an exact science, but I'd at least like to get an idea of what people think would be a good range to shoot for.  thanks again for the help

i think you should run 50 point to 51 flat indoors and 1:07 flat or better for 500.  of course a lot depends on your ability to hurdle well with both legs.  800 i would say 1:58 ish just my guestimates