What is a good time for a 300m and 110m hurdle race?

Question

im 16yr. old male who runs outdoor track for my highschool.

my best time in the 300m is 45.8 secs. and my best for the 110m is 18.2

are those good? i usually come in anywhere from 6th to last place...how can i improve?

Answer 1

those are between decent and good, but certainly not great, you'll have to practice alot to get better.

you can improve by doing plyometrics and jumping exercises to really strengthen your legs; those 300 hurdles can be gruesome, so you need to have plenty of endurance, so do some cardio.

good luck!

=)

Answer 2

45 for a freshman is great but 18 in the 110's is not.  do you have video?  usually if your hurdling is sound you take 12 seconds off your 400 time.  for the 110's it's all about how fast you can make the three steps in between the hurdles and spend as little time in the air but get good distance over the hurdles.  i coach high school hurdles.  do you 3-4-5 step?  i'd recommend 4 step because its good to have in case you ever have to use it later on mainly for the 300's.  plus alternators have an advantage of those who can't.

hurdlesfirst.com

good site and the coach knows his stuff.