What should I do for an easy day in 300m hurdles training?

I am a hurdler at a small school, and as a result I get very little guidance in hurdling. I run cross country to stay in shape, and I know that distance runners take at least every other day and do easy mileage. I was wondering what the equivalent to those easy days in hurdle training, or if I just need to go hard for 5 days a week. I am trying to plan ahead for November when cross country ends and I start training.|||since youre doing cross country now, you are going to be in pretty good shape. i suggest that once you start training by yourself for these hurdels, your easy days not be as easy as cross countrys easy days are. cross countrys easy days work out to be often because we still get milage in. my school had 6 excellent 300metter hurdlers, and as their occasional easy day, they did a 4 mile run or a few sprints, and/or practicing your form.


good luck in track and cross country!|||Because of your current running condition, you can wait until the middle of December before any further track training. This will give your body time to rest and mend itself from XC. Indoor track starts in January - 300m(H) are not needed. Outdoor track starts in March, start 300 hurdle practice in February. If you do the other hurdles as well, then focus on your hurdle form, running technique and, sprint speed work in December. If you choose to go right into training from XC, you do risk getting an injury due to running fatigue.





Food for thought:





Hurdlers, all distances - Doubling as a serious Hurdler / Sprinter:


More times than not, this is the death of very good hurdlers. But it does not have to be this way if both hurdlers and their coaches understand this one thing. This is a basket of Apples and Oranges, where the individual is faced with two very distinct disciplines that have no interchangeable parts, save one. And that is the use of the elbows while running in sprint mode.





The most critical part of being good in both disciplines is in knowing how to start.


Contrary to popular beliefs, good hurdlers should not train as sprinters; the good sprinting part will come as a bye product of the hurdle training. And except for doing 400m endurance base-work and relay work, together, they should not train with sprinters, especially with starting blocks. Reason, the methods used for starts are different between hurdler and sprinter, the mindset for how a hurdler must start and how a sprinter starts are different and, the mechanics used when stepping out of the blocks are different between hurdler and sprinters. When they practice starts together, the wrong information is being sent to the hurdler, the hurdler then tries to implement that info into the hurdle starts and then, all sorts of bad things begin to happen. A good rule of thumb for the Hurdler / Sprinter, the hurdlers must master their starts as hurdlers and then apply those principles to the sprint start, never ever the other way around. Meaning the hurdler applies sprinting start methods to the hurdles.





Most hurdlers have long running strides with good leg rotation, in comparison; most sprinters have short strides with faster leg rotation. The hurdlers鈥?reflex and uncoiling response is different than that of most sprinters. Very good hurdlers know that they must set their starting blocks in a very precise measured location from the starting line, and the ones that really know their stuff, might place their hands a couple inches away from the starting line as well. This is done, to help them get to the first hurdle at maximum speed, in as few strides/steps as possible. The practice must be routine and become a habit. Once the hurdler has mastered his/her start, it is then safe to move that start practice over to the sprints.





There is one thing a hurdler can change at the sprint starts and one thing the hurdler must never do at the sprint starts.


CAN 鈥?The hurdler sets up his/her starting blocks as if getting ready to run the hurdles, after the blocks have been set, the person can move the hole set of starting blocks forward, one inch (This will make your sprint time faster.). To set your blocks any closer, to the starting line, may nullify your explosiveness out of the blocks and cause most of your forward motion to be driven downwards towards the ground first.


CAN NOT DO 鈥?The hurdler and coach may notice that sprinters are taking almost twice as many steps to the first hurdle position as he/she is taking and is being left in the dust at the start, let it be. The Golden Rule 鈥?do not shorten your stride, to take more steps out of the start like sprinters. Keep your stride / stepping method out of the blocks as a hurdler in tact. Reason: Habit. If the hurdler learns to shorten his/her steps out of the blocks, it breaks the habit needed as a hurdler, to use long strides to the first hurdle. The hurdler will eventually, and unthinkingly, go into a sprinters starting mode during a critical hurdle event and, game over. The sad part about this is that no one will have noticed the error. Only that something was wrong in taking that first hurdle.





Hurdlers / Sprinters should learn and understand all four running techniques:


1. How to run the hurdles better.


2. How to run the 100m better.


3. How to run the 200m better.


4. How to effectively use the hurdlers starts for each.








A better 100m run 鈥?form and technique will get you there. - ptfa.geo answer:


http://answers.yahoo.com/question/index?鈥?/a>








How to sprint longer and faster? - ptfa.geo answer (400m base work for sprinters and hurdlers)


http://answers.yahoo.com/question/index?鈥?/a>








Help with 110 m hurdles!!! Please!!!!?


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Practice Hurdles While At Home:


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