Track 230 Hurdles to 300 Hurdles?

Question

Ok well I've ran hurdles since I was in 7th grade, and I'm coming on my Junior year after this summer, but since I've switched from the junior high 230 meter standard to the high school 300 meter. I can't seem to make it past the 230 mark without dieing out, and having my legs Tighten up on me.

If someone could suggest some workouts I could do over the summer I would appreciate it!

I don't know if this would make a difference, but the workouts our coach gives us are usually short 200m sprints over the last 5 hurdles or 100m sprints over the first 2 Hurdles. He doesn't have us work much on 400's or other endurance training.

Answer 1

alex has a good point... it is only summer... ur in no rush to get in amazing shape.... just work on your form and it will help you a lot... but 300 hurdles is one of the hardest races in track... unless you like to run slow and jog and lose you will never win a race without being tired and very sore at the end

Answer 2

you hit rigor mortis when you "die". it's when the lactic acid in your legs is too much and there's not enough oxygen in your muscles to keep them moving.

your coach is actually not doing you any favors. set up the hurdles for the first 200 m, and run a 400m, going over the hurdles first then sprinting the last 200m. no matter what you run, the best workout you can do is running 100m MORE than what you run. after doing a workout like this twice a week for a couple weeks, try and run for time and not just distance. if you can make it sub-70 you have a good pace.

the reason behind this is if you run a 200, you're not getting to hit the point where you hit rigor mortis. running a 300 will only get you to the point where you do, but running a 400 will give you extra room to excel. once you've made it to a point where you only hit rigor mortis a few meters before the finish line, you're in good shape.

if you'd like my hurdle workout, feel free to email me and i'll get it to you.

Answer 3

ok ok, so hurdling is my specialty, I love this topic. First of all it is only summer, you still have a little over 1/2 a year to get ready and that is more than enough time to get ready. Secondly it takes less time to train yourself to be fast than it does to train for endurance. So at this point in the year you should be building a good solid base for the 300 hurdles.

Do a nice 2 mile run 3 days a week right now, to help build your base. It may seem like over kill for the 300 hurdles but when you begin to do sprint training you will be glad that you have that distance base to help you out. Then on another 2 days in the week work on your turn over speed (another words a speed workout). Than take 1 day and cross train to keep your body moving but to let your running muscles recover and 1 day a week take off.

This is what one of my hurdle workouts would be in the summer:

Monday: 2 mile run

               20 min general strength (push ups, sit ups, ab

               workout)

Tuesday: Hill workout (hills are speed workouts in disguise)

                Hurdle technique (do some drills and work on form)

Wednesday: 2 mile run

                      20 min general strength

Thursday: Cross train (swim, bike, elliptical, rowing)

                  20 min ab workout

Friday: 2 mile run

             general strength

Saturday: 5X400 meter repeat at 80% race pace

                 hurdle technique

Sunday: OFF

Around September move it down to 2 days of distance running and 3 days of speed in the beginning of January go to 1 day of distance and 4 days of speed. and keep it like that the rest of the year. If you have any more questions feel free to email me at [e-mail] Good luck

Answer 4

do some distance training...run a fast 2 or 3 miles for practice every once in a while, or maybe a few 800s...this will increase your endurance, and lets ur legs take on longer distances....anyone can sprint, but it takes passion and hard work to run distance...and thats what you need, distance

Answer 5

just train for the 400m, im a 200m and 400m sprinter and tried the 300m hurdles this year and was never reallly that tired by the end although my hurdle form was terrible i managed to run a decent pb of 45.29. id clear the hurdles by like 2 feet instead of staying low to the hurdle

Answer 6

well he duznt have you doing 400's or other indurance training because you will most likley get injured because it is way too early to be doing that.

the extra 70 meters will be tough but you will get used to it. keep doing those 200's and 100's with the hurdles at the end.

you will get stronger and more used to it if you work hard and care about your performance.