Days You Don't Hurdle

If you are not in a field event, what do you do on the days you don't hurdle?

Do a general warmup: over/under, mobility circles, hip swings, skip drills (forward, back, extension), run drills (high knees, back, quick leg) and 5 easy 40m strides. This will take about 15 minutes.

If inside: 2x5x160 with 1/2 lap walk recovery between reps and 1 lap walk between sets. 4-lap cruisedown and stretch. This will take about 15 minutes.

If outside on a Tuesday: 2x2x200 @ your 2nd 200 of a 400 pace (about 2 seconds slower than your first 200). For example, if you run a 60, your first 200 would be 29 and your second 31, so you target a 31 for the first 200 and 31 or faster for the second 200 in the set. You rest 2 minutes between the 2 200s and then 10-15 minutes between the two sets (and before doing the cruise down that follows) 2-lap cruisedown (run 200, float 200, jog 200, walk 200) and stretch. This will take about 30 minutes.

If outside on a Thursday: 2x5x100 @ 75% or slower. If you run 100m in about 12.5, you should run these tempo 100s in about 16 to 17 seconds. Your rest between reps is about 40-45 seconds and about 4 minutes (walk a lap) between sets. You don't need to be too time conscious with these, but you don't want them to get too fast so it becomes a higher intensity workout.
Follow this with stretching. This will take about 20 minutes.

These workouts are lower intensity and develop your general conditioning and work capacity while providing some recovery. The Tuesday outdoor workout also targets 400m pacing.