What is the best way to train for 300 meter hurdles?

Question

I'm currently a sophomore on my high schools track team and i run about a 46 second 300m hurdles on average. I'm looking for the best way to improve my time as much as possible.

Answer 1

u should try practicng 400 meter hurdles....so that at track meets....300 meter hurdles will be no problem!

:)

good luck!

Answer 2

some fridays (if your meet was on a wednesday) do 8 sets of 300 hurdles. other fridays set up 4 hurdles and run a 400 (with doing those 4 hurdles then sprinting the end) then 300 then 400 etc...do a 400/300, take a 2min break, go again. do a set about 3 times. in summer if you cant get to hurdles-just run 200/300/400 intervals or ladders.

Answer 3

work on staying low when you jump over the hurdle.  Really focus on your form.  Sprints are also helpful.

Answer 4

You should do 400 sprint work along with hurdle drills and running over the hurdles at least 2 days each week.

You form is important so you can stay on your stride pattern.

It would be best if you could learn to alternate so when you tire you will only drop one stride between hurdles.

Some drills are to set up all 8 hurdles and then run over different sections.

Such as, out of the blocks over the first 5 times 3 with 5 minutes rest.

Run from 3 go over the last 5 to the finish.

Run over the first 3, walk to 5 then run over 6, 7, 8 to the finish.

If you practice different parts of the race you can get the feeling of running in a race.

Answer 5

i'm a high school hurdle coach.  46 is not bad but it can be better.  the 300m hurdles is all about keeping your momentum.  even when you feel you are about to die out in the last 100, pump your arms faster and you'll feel the extra amount of energy you never knew you had.  i believe that you take 12 seconds off your 400 time.  if your 400 time is a 58, then that's about as fast as you'll get.  if your 400 time is faster than a 58, then your problem is with hurdling.  a large amount of hurdling the intermediates hurdles is very similar to the high hurdles.  but unlike the 110 hurdles, the 330 is longer meaning you have to use more sprinting endurance.  do workouts suited for 400/800 runners as conditioning.  the stuttering solution is doing high knees, if you find yourself stuttering.  conserve your momentum and beware of stuttering since it causes you to start your race all over again and that means going through the acceleration phase to top speed.  in all else, have fun.