400m hurdles program

Get a lot faster at open 400. Sub-50.

Google Clyde Hart + training. Read it all. Good luck.

Clyde harts program is not going to help you be a better hurdler.

Sure it is, just do the training with a couple hurdles on the track.

I don't have a program for you, but that other guy was right, check out Clyde Hart's training manual. He is the authority on the open 400 and you can read it free online. Obviously the 400H is a different event but raw 400 speed is extremely important.

I would say follow Hart's 400m plan through the fall and winter, but add hurdle drills a couple times a week, and maybe pop over some set up at random distances when you feel like it--this can be on a flat, well-mown grass field if you want. Yoga or other flexibility work (especially for your hips) if you need it and have extra time.

When you get to outdoor you should do more event-specific work. Starts to the first hurdle are important--you should run the same number of steps each time, so set aside some days where that's what you practice for the day. You should add hurdle workouts in the spring also (don't always have to workout over hurdles but at least 1 out of 2 or 2 out of 3 workouts per week should use them). If you are in an area with good weather you could probably start some hurdle conditioning-type workouts in January or February.

hurdlesfirst.com is worth checking out--it's a little more focused on the high hurdles but there is some good stuff on intermediates as well, including sample workouts.

These people haven't a clue. You need a lot of speed work, fact. However, being a good 400 hurdler isn't about just popping over hurdles at random places on the track. Long hurdle racing is about endurance over pure speed, and becoming a perfectionist when it comes to your ability to switch legs during your race. You do need a ton of work for your open 400, but don't neglect longer repeat intervals. Bershawn Jackson has been known to perform 800 repeats and 30 minute XC style runs at different points of his training cycles.

Actual coach wrote:

These people haven't a clue. You need a lot of speed work, fact. However, being a good 400 hurdler isn't about just popping over hurdles at random places on the track. Long hurdle racing is about endurance over pure speed, and becoming a perfectionist when it comes to your ability to switch legs during your race. You do need a ton of work for your open 400, but don't neglect longer repeat intervals. Bershawn Jackson has been known to perform 800 repeats and 30 minute XC style runs at different points of his training cycles.

If his 400m PR is only 56, that means that he can run no faster than 56.

Your 400m hurdle time will be limited by how fast you can over 400 meters. Perfect hurdling technique wont allow someone to run a 54 in the 400mH when his/her PR over 400m is only 56.

Yes, I understand that obviously if my open is 56 then my 400H will definitely slower, so I was asking if there was a program that will make me faster for the hurdles, so something that will drop my 400 time too.

the idea of using Clyde Hart's program and adding hurdles looked pretty good

By the way, I'm about an inch taller than Bershawn Jackson. I think, if that helps at all

Actual coach wrote:

These people haven't a clue. You need a lot of speed work, fact. However, being a good 400 hurdler isn't about just popping over hurdles at random places on the track. Long hurdle racing is about endurance over pure speed, and becoming a perfectionist when it comes to your ability to switch legs during your race. You do need a ton of work for your open 400, but don't neglect longer repeat intervals. Bershawn Jackson has been known to perform 800 repeats and 30 minute XC style runs at different points of his training cycles.

I have to agree with this. The 400H is more aerobic than he flat 400m, so your training should be a bit more like that of a 400/800 athlete than a 400/200, which is more of what Clyde hearts training is for.

I found this book on speed endurance.com but do you guys think this is any good? There are other books on the website too and I am considering buying all of the hurdle related books

dude, as all others have said, get more speed/hit the weight room. I run mostly 400mh my senior year of HS and the damned event felt like an 800m race. ahh more like a 600 now that I think about it. I was running the open 400 in 49.xx and then running a 55.xx (I always hit the last two damn hurdles). I use to run tempo style runs with hurdles in between mixed in with some mad speed work. If you are serious and don't do other sports get your hurdle coach/ sprint coach to train you all year round on the hurdles/weight room. That is the only reason why I went sub 50 in the open 400 and 55 in the 400mh. hurdles are a skill.

Yes, there's much more to 400H than 400m training, although that's definitely essential. I'd suggest finding yourself an actual coach. Hurdles events generally are best trained for with someone watching your technique (short hurdles) and timing your splits (long hurdles). Long hurdles are all about efficiency and momentum. You need to practice your stride pattern, and adapting on the fly depending on conditions. No amount of 400m training will do these things for you. Stuffing up your approach to hurdles can easily add a second PER HURDLE to your time! And then every time you do that, you drain your precious energy in re-accelerating, which means then you're more fatigued for the next hurdle, and less likely to execute that one well. You need to be able to maintain forward momentum over the hurdles in that terribly difficult home straight where you are super fatigued. 400m training alone is only about half of the preparation work.

How about asking your soon to be coach