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400m Hurdle Training Hurdle Distances
400m Hurdle Training Hurdle Distances
H1
H2
H3
H4
H5
H6
H7
H8
H9
Men 15 step rhythm for 5 step
Steps Meters Feet Inches Meters Meters Tape/Hurdle Marks
1 1.2192 4 3 0.0762 1.2954 1.30
2 1.2192 4 6 0.1524 1.3716 2.67
3 1.2192 4 9 0.2286 1.4478 4.11
4 1.524 5 0 0 1.524 5.64
5 1.524 5 3 0.0762 1.6002 7.24
6 1.524 5 6 0.1524 1.6764 8.92
7 0.762 2.5 4 0.1016 0.8636 9.78 C1
8 1.524 5 9 0.2286 1.7526 11.53 C2
9 1.8288 6 0 0 1.8288 13.36 C3
10 1.8288 6 3 0.0762 1.905 15.27 C4
11 1.8288 6 6 0.1524 1.9812 17.25 C5
12 1.8288 6 9 0.2286 2.0574 19.30 C6
13 1.8288 6 9 0.2286 2.0574 21.36 C7
14 2.1336 7 0.4 0.01016 2.14376 23.51 C8
15 2.1336 7 0.4 0.01016 2.14376 25.65 C9
16 1.0668 3.5 0.2 0.00508 1.07188 26.72 Where they should land after cone
1.8288 6 6 0.1524 1.9812 28.70 H1
42.40 H2
56.10 H3
69.80 H4
Women 17 step rhythm for 5 step
Steps Meters Feet Inches Meters Meters Tape/Hurdle Marks
1 1.2192 4 3 0.0762 1.2954 1.30
2 1.2192 4 6 0.1524 1.3716 2.67
3 1.2192 4 9 0.2286 1.4478 4.11
4 1.524 5 0 0 1.524 5.64
5 1.524 5 3 0.0762 1.6002 7.24
6 1.524 5 6 0.1524 1.6764 8.92
7 0.762 2.5 4 0.1016 0.8636 9.78 C1
8 1.524 5 9 0.2286 1.7526 11.53 C2
9 1.8288 6 0 0 1.8288 13.36 C3
10 1.8288 6 2.5 0.0635 1.8923 15.25 C4
11 1.8288 6 2.5 0.0635 1.8923 17.15 C5
12 0.9144 3 1.25 0.03175 0.94615 18.09 Where foot should land
1.8288 6 6 0.1524 1.9812 20.07 H1
32.52 H2
44.97 H3
57.42 H4
14 Step: 2.29 15 Step: 2.14 16 Step: 2.02 17 Step: 1.9 18 Step: 1.77
14 Step Pattern 15 Step Pattern 16 Step Pattern 17 Step Pattern 18 Step Pattern
8 9 10 9 10
H1 45 H1 45 H1 45 H1 45 H1 45
H2 66.32 H2 67.26 H2 68.2 H2 65.1 H2 65.7
H3 87.64 H3 89.52 H3 91.4 H3 85.2 H3 86.4
H4 108.96 H4 111.78 H4 114.6 H4 105.3 H4 107.1
H5 130.28 H5 134.04 H5 137.8 H5 125.4 H5 127.8
10 11 12 11 12
H1 45 H1 45 H1 45 H1 45 H1 45
H2 70.9 H2 71.54 H2 72.24 H2 68.9 H2 69.24
H3 96.8 H3 98.08 H3 99.48 H3 92.8 H3 93.48
H4 122.7 H4 124.62 H4 126.72 H4 116.7 H4 117.72
H5 148.6 H5 151.16 H5 153.96 H5 140.6 H5 141.96
12 13 14 13 14
H1 45 H1 45 H1 45 H1 45 H1 45
H2 75.48 H2 75.82 H2 76.28 H2 72.7 H2 72.78
H3 105.96 H3 106.64 H3 107.56 H3 100.4 H3 100.56
H4 136.44 H4 137.46 H4 138.84 H4 128.1 H4 128.34
H5 166.92 H5 168.28 H5 170.12 H5 155.8 H5 156.12