Elitetrack: Sport Training & Conditioning

I have received mixed recommendations regarding pace and effort distribution in the 300 hurdles for high school athletes (male & female).

Should this race be run as an “all out” effort start to finish or should the hurdler develope an “optimal” pace by conserving some energy/effort initally as w/the 400M and 400H.

I usually tell my hurdlers to go all out. My idea of an ideal race is a 2 second difference between the first & second 150. IMO - All out 150 speed is a very good predictor of 300h time if your athlete can hurdle.

if you can run around 40s or less - go fast but smooth. run as fast as you can while demonstrating good hurdle form.

I subscribe more to the Hart plan he uses for 400 runners.  Come out fast and hard to the first hurdle.  Settle into a comfortable cruising rhythm until you come out of the turn.  On the straight, drop the hammer and give everything you have. 

By doing this I’m hoping to see my kids have a little more in the tank than their opponents by the last hurdle.