
Originally Posted by
Isaiah53
Regarding spacing/distance between hurdles ... in eastern europe we(males) would begin hurdling in GPP, in the first week at a distance of 8.50m between hurdles at 91cm, second week same distance but at 100cm, third week same distance at 107cm.
From the 4th week, only at 107cm, we would increase the distance with 5- 10cm every week until we reach the standard space/distance..
This way we dont shock the legs/body directly with 107cm hurdles.... its a progression from 91cm to 107cm...
Usually we get to the standard space/distance about 2 months before the most important competition(national finals, balkans, maybe european champs) and we hurdle at standard distance/space for 8- 10 weeks(this includes competitions as as well).
Obviously as the weeks are passing by, general strength is going up at the same time with the distance getting larger (+5- 10cm every week).
Some coaches do an even slower progression: 3 weeks 91cm, 3 weeks 100cm, and from the 7th week 107cm..
One western coach liked to do the following hurdle workouts, alternating:
- first week 5 x 5h at 107cm with 3 steps(with small space increase every 2 weeks), next week
- second week was weird, she would put 8- 10 hurdles at 100cm, with a distance of 12- 13m between hurdles and we would do 5 steps between hurdles at maximum speed, walk back at the start and sprint again, this was one set and we would do 2- 4 sets.
We would do like this(alternate) all year round. She says the 5 step sprint allows you to think a bit more about how you will go over the hurdle, to think about your technique, i,e. ur lead/trail leg, your arms aka body positioning/awareness (and she was right)
From another coach I learned the value of running 12 hurdles at 91cm, so I thought , why not combine all in one training, like this:
5x5h with 3 steps at 107cm (with 8.50- 9.14m between hurdles)
1 set of two sprints (over 8- 10 hurdles with 12- 13m distance between)with 5 steps at 100cm
1x12h at 91cm with three steps (with 8.50- 9.14m between hurdles)