Hurdles training plans, built for your goal
Hurdling rewards rhythm and clean technique as much as raw speed, whether you're racing the sprint hurdles or managing a stride pattern change over the 400m hurdles. SportBlox builds your hurdles training plan around your event, step pattern and meets.
Who it's for
Breaking a personal best
Rhythm-focused hurdle reps and speed work aimed at a faster time over your event.
Fixing trail leg and stride pattern
Drill-heavy sessions isolating the trail leg and, for the 400m, the stride pattern change as fatigue builds.
First season hurdling
Fundamentals-first programming on step pattern and low hurdles before full-height, full-speed reps.
A week of hurdles training
Example: a hurdler working toward a consistent step pattern before a state meet. Your own plan is built around your event, level and schedule.
How SportBlox personalises it
Your goal & event date
Sessions build toward the specific goal and date you set, with a taper if you're racing or competing.
Your skill level
Volume and intensity scale to where you actually are, from Inexperienced to Professional.
Your stated weaknesses
Tell SportBlox about things like trail leg technique, touchdown rhythm between hurdles, stride pattern breaking down under fatigue and the plan weights sessions toward fixing them.
Your schedule
The plan fits the days and time you say you have — not an idealised training week.
Hurdles training plan FAQ
Does this cover both sprint hurdles and the 400m hurdles?
Yes — tell SportBlox which you race and sessions weight toward pure rhythm and speed for the sprint hurdles, or stride pattern management under fatigue for the 400m.
Do I need access to hurdles to train?
It helps for full-flight sessions, but sprint speed and strength work don't require them, and low cones or mini-hurdles work for rhythm drills.
How does it fix an inconsistent step pattern?
Walkover and rhythm drills isolate step count between hurdles at reduced speed before adding full pace, which is where most step-pattern issues get fixed.
Is this suitable for a beginner hurdler?
Yes, set skill level to Inexperienced and the plan starts with lower hurdles and a simplified step pattern.
Can it build toward a specific meet?
Yes, add your meet as an event and the plan periodises with a taper leading into it.
Related sports
Build my free hurdles plan
Free to generate. No credit card required.
Build my free plan