Training hub

Hurdle Training

Event-by-event guides that connect technique, specifications and training, plus simple workouts for beginners and athletes training at home.

Event guides

Sprint hurdles

100m Hurdles

Heights, spacing, rhythm and training structure for the 100m hurdles.

Read guide → Sprint hurdles

110m Hurdles

Heights, spacing, rhythm and training structure for the 110m hurdles.

Read guide → Long hurdles

300m Hurdles

Heights, spacing, stride patterns and training for the 300m hurdles.

Read guide → Long hurdles

400m Hurdles

Heights, spacing, stride patterns and training for the 400m hurdles.

Read guide →

Workouts

Workout

Beginner Hurdle Workout

A 45–60 minute session with warm-up, drills and low-hurdle runs.

Read guide → At home

Hurdle Training at Home

Mobility, wall drills and mini-hurdle work you can do without a track.

Read guide →

Sprint hurdles vs. long hurdles

Sprint hurdles Long hurdles
Races 55m, 60m, 80m, 100m, 110m 200m, 300m, 400m
Spacing 7.50–9.14 m 35 m
Typical rhythm Three steps between hurdles Stride pattern (often 13–17 steps), may change during the race
Main training focus Speed, rhythm, clearance technique Speed endurance, stride pattern, leading with either leg

Heights depend on age, sex and governing body. See hurdle heights or use the calculator.

Get the Free Hurdle Starter Pack

Height and spacing cheat sheets, beginner drills and coaching cues in one printable PDF.