So testing for CT DOC next Wednesday. With 45 meters to work with, athletes can cycle through an entire push phase and transition into an upright sprinting position before approaching the first hurdle. 400 meter Olympic champion and world record holder Wayde van Niekerk ran the fastest 300 meter race ever with his 30.81-second victory at the Golden Spike Meet in Ostrava, Czech Republic. Advantages: several participants can be tested at once, and it is a very cheap and simple test to perform. Average 5k Time For 40 Year Old Woman Most of the female runners doing a 5k run will be doing 34 40 minutes. According to the U.S. National Fitness Standards, the average mile time for 12-year-old boys is 8 minutes and 40 seconds. 400m time + 5 seconds. For some, the idea of this race is so intimidating theyre beaten before the gun has fired. VHSL Group AAA State Championships Qualifying Standards. My Name is Dean, Ive been participating in athletics for the best part of 20 years now. Average on track team: probably 26-31 seconds. 50 percentile (median): 6:12 / 6:49. | This is the average 1500m time across all ages and genders. Ensure that your client conducts a good warm up before the test, including a jog, dynamic stretches and some short sprints. May 02. Year Record Record Type Student Name School; 2010-2011: 5:04.75: 1600-Meter Run: Kelsey Hermes: Lindsay: 1999-2000: 5:06.81: 1600-Meter Run: Tracie Ackerhielm: Sulphur Springs North Hopkins The biggest technical problem with newbie hurdlers is they spend too much time in the air over the hurdles. The average time for boys at this age group in the USA is 44.8 feet (13 meters). The 300-meter hurdle race has eight hurdles and what I consider to be five distinct phases: The Start (up to and including the first hurdle) The Backstretch (hurdle 2, leading up to hurdle 3) The Curve (hurdles 3, 4, and 5) The Homestretch (hurdles 6, 7, and 8) The Finish (between the final hurdle and the finish line) Push yourself 110% and see what your time is. Finding similar columns in a data lake has important applications in data cleaning and annotation, schema matching, data discovery, and analytics across multiple data sources. And if we dont convince them of it in practice and teach the finish as a distinct phase that isnt bound by a white line on a track, but as a final, 15-meter, all-out, everything-theyve-got (heart! I would appreciate any advice you could offer!! We have been looking for a program to teach him to run the 300m in stages. On the command go, the clock will start, and they will begin running. My son is running track for the first year as a junior in high school. Link to Client Nutrition and Lifestyle Logbook. Interest is that much more significant than any other event because you find out who the fastest is. Correct as of February 2023. Girls 55 Meter Dash - 7.37. My son just started hurdles this year as a junior in high school. MarketWatch provides the latest stock market, financial and business news. This workout begins with you choosing a starting time to run your first 300m rep and then running a faster time by one second each additional rep. 46.84 PR. + " " + md.getFullYear()). Cosima Zehring has been writing professionally since 1999. The 300-meter sprint comprises a distance of about three-fourths of a lap around a track. The 100m has been the blue ribboned event within track and field and has arguably been the most eagerly anticipated event in any track and field meeting. The distance comes from the fact 2,000 meters is the standard world championship race distance in the sport. How long should it take to run 300 meters? Then another day, do all the other requirements first (push-ups, sit-ups, etc) and then do the 300 meter dash and see what your time is. Great article. Push yourself 110% and see what your time is. The main thing I tell my athletes to do here is a phrase I borrowed from Ryan Banta, author of The Sprinters Compendium: run tall and maintain. If we tell athletes something elsefloat the backstretch or relax, for examplethey will inevitably slow down. Event Performance Name Home City Performance Location Date; 100m: 13.69: . Calculate male/female rowing performance for all distances including 500m, 1000m, 2000m and 5000m. The last hurdle is not the finish line. Description of the 300 m run for anaerobic fitness. The average under-17 girl can complete a 100-meter sprint in 12.8 to 13.1 seconds and a 200-meter sprint in 26.4 to 27 seconds. Are they average, good, excellent or amazing? Make Nutrition Consultations for PT clients simple and effective with our Client Nutrition and Lifestyle Logbook. I would say a average time for a kid in track is 2829. It has always been this way, it always will be, and Im still not sure it isnt taller than the others. As you take the first turn, shorten your stride slightly, holding as close to the line as you can. As with any sprint race, the start in the 300-meter hurdles is incredibly important. Thanks for sharing you experience and passion for the 300 hurdles my daughter does the 100H but us going to try the 300H for the first time your post will really help her in this greatly appreciated and I am glad I came across your post. That was in 2006, and it still sticks with me. For girls, running a mile in under 8 minutes 55 seconds is faster than average. Copyright 1996-2021, Officer Media Group, Endeavor Business Media - Public Safety Interactive. Answer (1 of 6): In the UK this is only ran at secondary school level by girls. (Eating the elephant) . The mens time has gone from 12 seconds in 1896 to 9.6 seconds in 2012. Cheering or calling out the elapsed time is also permitted to encourage the participants. If you coach in a warm-weather state and dont battle wintery conditions well into April (grumble grumble, mutter mutter), then you might take a different approach here. Home > Uncategorized > the average time for a female to run 300 meters. The server responded with {{status_text}} (code {{status_code}}). Come on, fella, it's not reasonable to call 63 seconds "pathetic". From a running start, the athlete sprints 60 meters and is timed at the 30-meter point and again at the end of the sprint. In their mind, the race is over. He switched to 300m hurdles in stead of 100m. "August","September","October","November","December")
Therefore, it is safe to say that the average boy's time there will be around three quarters of an hour. I hope you never have to learn that final lesson the way I did. Telling athletes to run tall reminds them that they should be in an upright sprinting posture between the hurdles; telling them to maintain reminds them that they need to continue to be fast through the second and up to the third hurdle and avoid deceleration. Im not a coach, I am a mother. If youre working out with friends, and want everyone to use the same reps in the workout, then use the average result from each of your test runs. Any speed more than 76.5 seconds is slow and speeds less than 65.6 seconds is considered fast. Learn More{{/message}}, {{#message}}{{{message}}}{{/message}}{{^message}}It appears your submission was successful. While a certain amount of problem-solving on their part is necessary, I need to at least give them a map to follow. After your interval training or speed work, remember to cool down with an easy half-mile jog or walk and stretch your legs. But while speed is still the priority in the Backstretch phase, its much looser: more like the way we coach kids to run the backstretch of the 400. I had never run over a hurdle before, but I had eaten two roast beef sandwiches on the bus ride down. Below Average: 3:31 - 3:45. Try and do about 6 to 8 400 meters about 3 times a week. Female 2000m Rowing Times. He is already experiencing success on the track, but Im excited to share this strategy with him. If you are a 400 Meter runner this can help you improve. Grade 3 designates teenage girls in the top 30 percent. Theyre in pain. A good 1500m time is 30:08 . And while my lack of experience and belly full of beef were certainly contributing factors, there was another: I had no plan. Its much easier to run fast when fresh than it is when tired. Boys 300 Meter Dash - 32.82. The data suggests that on average it took s Rank Time Athlete Nation Date Place . But for me, I remind kids in the curve of the importance of their forward lean over the hurdle. Jumping over the hurdle and landing in a near standstill while other athletes pass them by. Fast on track team: 24 seconds or less. Tweet. It takes an average time between 65.1 - 71 seconds to cover it. How To Run Faster 300 Meter Dash Sprint Workout! The Running Calculator. You can do it! In general, girls experience increases in speed on a yearly basis from age 5 to ages 13 to 15, according to Jan Borms The Child and Exercise: An Overview, published in the Journal of Sports Science. Because of a growth in body size, 12-year-old girls experience a boost in muscular power and endurance, which translates into better running speed. Glad to see a decent standard on that one. So, there you have it: a plan you can put in place today that will give your 300-meter hurdlers a tangible strategy for success in the hardest race on the track. 91st CIF State T&F Champs Finals 2009. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. Common conversions of weights/loads: Male <> Female and Pounds (LB) <> Kilograms (KG). Scoring: The total time taken to run 300m is recorded, to the nearest tenth of a second. He is eager to get better and better. It's a known fact that as the body grows older, so does the body's running potential. If you start to get tunnel vision, just hang on a bit longer. For example, the average under-15 girl does a 100-meter sprint in 13.2 to 13.5 seconds and the 200-meter sprint in 27.3 to 28 seconds. The Average Time for a Male to Run 300 Meters. I haven't had the opportunity to run much at all lately but I had testing this morning and had to do a 300meter run. I love watching the 300-meter hurdles. Equipment required: oval or running track, stopwatch and marker cones (optional). After that, And many injuries later I am now just focusing on the Sprint events. The flying 30-meter dash is a common performance test for speed and can be used to identify talent for track and field, according to the USA Track & Field Coaching Manual by Joseph Rogers. Copyright 2023 SimpliFaster. Girls 300 Meter Dash - 41.29. With the improvement of science in that time and a better understanding of the human body, athletes today can train much harder and recover much quicker due to nutrition and training equipment. Latif Thomas explains an approach in the 300m race with a cut in at 150m (2 turn stagger). The length of the 800-meter run makes pacing a critical element to considering race tactics. Girls 50 Yard Dash - 6.37. This can manifest as: Hurdle technique matters, but if they dont maintain sprinting technique, then optimal hurdle technique isnt going to happen anyway. According to Mens Health magazine, the average time for a man to run 300 yards is between 60 and 70 seconds, which equates to 65.6 to 76.5 seconds for 300 meters. We have over 400 fitness tests listed, so it's not easy to choose the best one to use. The inability to accurately find and analyze data from disparate sources represents a potential efficiency killer for everyone from data scientists, medical researchers, academics, to financial and government analysts. As they mature, girls seem to increase their sprint velocity in two stages, which relates to the development of their nervous system and improved coordination of upper and lower extremities. Great article. I would follow mp61161's advice for now, and make sure you warm up your hips hams quads ankles, without stretching too much which can tire you out. When following the above suggestions to get better, I would suggest also doing 400s. #2. The bottom 25th. Finally, arm action should also be slightly altered in the curve, with the outside arm approaching the chin as opposed to the cheek. Clayton coaches her athletes to use a strategy that involves first shooting out of the blocks and staying in that drive phase for 20 meters. Her work has appeared in "American Fitness" magazine as well as several health and healing websites. This page was generated at 06:22 PM. I wont talk much about hurdling mechanics in this piece. Whiteboard diagram of Coach Germains five phases in a 300-meter hurdle race. var md = new Date()
Average: 3:16 - 3:31. Coach kids to use their explosive energy systems early when theyre readily available to the body. But not in weightlifters, even when they have accidents involving massive amounts of weight. Pre-Workout for Running: Benefits & Product Overview, Whats a good 1500m time? On the command go, the clock will start, and they will begin running at their own pace. Plus, maybe Ive been uniquely unlucky in my career, but it has been my experience that wind often presents itself most as a factor in the curve. Im not a scientist or anything, this is just from personal experience. Your 500-meter time is a similar measurement. Post author: Post published: May 28, 2022; Post category: how long can someone stay sane in isolation; Go Get Faster Anyway (A Four-Week Speed Training Plan), Curved Treadmills: Pros and Cons That You Should Know, Top 10 Resistance Band Exercises Athletes Should Use, Preventing ACL and Achilles Injuries with Elastic Strength Training, Developing Strength, Power, and Endurance in the Brazilian Jiu Jitsu Athlete, Cody Hughes: Student-Athlete Preparation Podcast, The Start (up to and including the first hurdle), The Backstretch (hurdle 2, leading up to hurdle 3), The Finish (between the final hurdle and the finish line). We use cookies to ensure that we give you the best experience on our website. A competitive time would be something less than that; usually around 56-59 seconds. For an average 13 year old (who actively participates in athletics), you should be looking at a time of around 1:081:15 (for males). Thanks! Whats a great crowdfunding investment opportunity? The 800 metres is run over two laps of an outdoor (400-metre) track and has been an Olympic event since the first modern games in 1896. . comments: The runners may finish very close to each other in this test. Id been bamboozled by my high school coach, who had convinced me to run track as a sophomore by telling me Id just be a jumper. This will be your most accurate measurement. Brazilian jiu jitsu is an intense full-body grappling sport that requires a wide range of physical abilities and multiple training focuses. Your email address will not be published. Running this time for 100m means you will be running at 24km/h (15mph). Here are some standards for the 800 meter run test. The global average height of adult women born in 1996 is 159 cm, or 5 foot and 3 inches. Unfortunately our country does not really cater for state school training . There might be no more beautiful moment than when the stagger has been completed and all the hurdles line up for the first time in the straightaway of the homestretch. Of course, training for a 100 meter dash is ridiculously different from training for a 100 mile race, so just because the calculator gives you an equivalent time doesn't mean you'll automatically be able to run it. The average walking speed of an adult is 3 to 4 miles per hour, but that all depends on age, fitness level, terrain, and other factors. Female 400m Swimming Times. I saw a kid named Emanuel Sledge from Saginaw Arthur Hill (11.10, 22.75) run 39.05 in the 300 hurdles despite looking like he was long jumping every 35 meters. Load/Weight Conversions LSU commit Daeshon Gordon and twin brother Deron come into 2014 with the top times in the 300 meter hurdles. This Track Workout will help you understand the technique I use to Sprint Faster when tired. The Average Time for a Male to Run 300 Meters. How many reps should I do? ** By equivalent performance, we mean another run with the same age graded percent. scoring: The total time taken to run 300m is recorded, to the nearest tenth of a second. These are 10 important meters. They definitely dont have one that theyve developed on their own (or, if they do, chances are its trash). Any speed more than 76.5 seconds is slow and speeds less than 65.6 seconds is considered fast. . Physical therapist Vien Vu presents the pros and cons in this product review. This is the average time when you look at all ages, genders, and experience levels . First, I cue athletes to look two lines in. What I mean here is not for them to violently turn their head and stare at the runner two lanes inside of them, but to slightly shift their eyes to the left and choose a new focal point that isnt directly in front of them. . Could you or anybody recommend a site for drills? . Skip to content. This will be your most accurate measurement. Running faster each rep allows your body to get use to running fast times when you are tired. Ive seen kids with gorgeous technique over the hurdles get eaten alive by kids whose form was mediocre at best because they ran the phases with purpose, says @TrackCoachTG. Physical Education and the Study of Sport: Robert Davis, Jan Roscoe and Ros Phillips. Her articles have appeared in print or on the websites of "Prevention," "Glamour," "Fitness," "Shape," "Cosmopolitan Latina," "Elle" and "New York Magazine.". There are right around 80 meters to go, and the sixth hurdle tells the tale of how successful your first five were. A good 400m time for a woman is 08:02 . For the 25- to 29-year-old women, the average swimming time for the 1650 (the swimming competition version of a mile), out of the times recorded, is around 21:30. Try running a pyramid consisting of 600 meters, 500 meters, 400 meters, 500 meters and 600 meters with three minutes of recovery between your runs. For the obvious reasons an average guy of 50 years will complete the race much faster than a female counterpart of the same age. SF. You have been most helpful. Either way you can already pass this test. Then, repeat 50-meter sprints. These three things done in unison will help keep your athletes positioned where they need to be. Every point matters, and sometimes the final 10 meters is the difference between winning and coming in second, or scoring a point in eighth and not scoring at all. Run as hard as you can as long as you can sounds deceptively simple, but it doesnt put kids in the best position to succeed. sprint, we can almost guarantee that some day they will experience being passed because, in their mind, they were done. How to Cite. The purpose of this test is to measure a clients anaerobic capacity, which is important for performing short intense bursts of effort. What is the average time for a 12 year old to run 300m? updated and maintained by Peter Larsson. I am wondering what your opinion is on a 15 step between hurdle and how important it is? Sprinting Speed and Age. The gender gap in 100-meter dash times. 3. 2. Rowing (meters) vs. Running (meters) vs. BikeErg (meters for men/women) vs. Air Bike (calories for men/women), Running vs. Rowing vs. BikeErg vs. Women. Your workout calls for longer distance or more calories? Preparing for a 400-meter race, he will repeat 500- or 600-meter intervals. We cannot let this happen. So Ive started this blog to help others find their ideal Track Spikes. He set this record in March 2000, and it remained uncontested until May 2010 when Usain Bolt from Jamaica attempted to beat it. 1:51.0 by Bruce Jenner (USA 1987) 2. In 2004, the journal Nature published a short paper by Tatem and colleagues. A "decent" time for a high school female in the 400m is right around a minute. 261 members and 4330 guests. What you'll need to excel in this sprint is endurance, power, speed and mental strength. Drill this phase until it becomes second nature to kids. The Telegraph: Athletics: Guevara Sets 300m Record. Thank you! I'll assume that your time of 67 seconds was on your first try. Most runners reach their fastest speed between the ages of 18 and 30. Speaking of sprinting, the way we coach our athletes sprinting technique and how we train speed endurance matters more in the Homestretch than anywhere else in the race, largely because of how it directly impacts hurdling technique. Track Spikes is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Convert calories <> distances for the Rower/Run/Erg Bike/Air Bike. To run a fast 800 meters, run repeat 400 meters half of your 800 meter goal. Running (meters) vs. Rowing (meters for men/women) vs. Bike (calories for men/women) vs. Stairs (flights) and estimated Time domain for other cardio subs. Take the 100-meter dash: North Carolina lists 11.75 seconds, while Harvard looks for recruits who can run it in 12.20 seconds. it is a very cheap and simple test to perform. To use the chart, select a shorter distance (such as 100 yards or meters) and time yourself in a moderately paced swim. Both are now at Northeast High School after running for Boyd Anderson in 2013. Clayton comes from an athletic family and has played soccer, baseball, and flag football. While an excellent speed drops below 4.5 seconds, a poor speed is 4.6 seconds or higher. Addicting your Personal Training clients to training regularly is easy! For women, Marita Koch ran 34.14 seconds in 1985. reliability: the reliability of this test would depend on practice Jan 11, 2014. var months = new Array ("January","February","March","April","May","June","July","August","September","October","November","December")
Above Average: 3:01 - 3:16. Anaerobic capacity measures how well your body works without oxygen. Then, repeat 50-meter sprints. FL. To keep up with the latest in sport science and this website, subscribe to our newsletter. Claim your copy of our Session Delivery Guide now and learn how it's done! 8 & Under Boys. Quite simply, the 2K row for time might be the best all-around fitness test ever . Theme: Envo Blog. "As an athlete, my main focus and goal was to keep my composure and form in the final 50 meter of the race," says Clayton. 17-18 Women. I personally think that's a tough time to hit. Boys 50 Yard Dash - 5.70. After touchdown on the final hurdle, there are still 10 meters to go before the finish lineDrill this phase until it becomes second nature to kids, says @TrackCoachTG. 10. Kay Tang is a journalist who has been writing since 1990. The 300-meter hurdle race has eight hurdles and what I consider to be five distinct phases: Breaking the race into phases is the equivalent of chunking a project. 1997-2023 Topend Sports Network Scoring: The total time taken to run 800m is recorded. He is beyond talented in everything he does. I coach my athletes to catch one! after touchdown on the final hurdlemeaning, pick the closest person and try to beat them through the line. Ensure that your client conducts a good warm . A simple warm-up could be an easy jog or walk for 15 to 20 minutes. Hurdling technique is certainly important, but not nearly as important in the 300 as it is in the 100/110. Are there any specific drills we can practise with him? Can't speak for the universe but I can give you some data points from a (pool) sprint tri I did last year that was 300 yards and included a lot of first-timers.I'll give times for my event then an adjusted number (+10%) to adjust approximately for yards/meters conversion:. To start, all participants line up behind the starting line. You can ballpark a teenage girls average performance at 50 percent in a range between Grade 3 and Grade 4. The cue that I use is to tell my athletes to hurdle downhillin other words, to imagine themselves not as needing to elevate in order to clear the hurdle, but as running at a decline and staying down on the barrier. A closer look, however, reveals Clayton is different. The Average 100m time for all age groups is 14 seconds. Average student: probably about 36-45 seconds. Any sprint distances beyond 300 meters tax the body's ability to clear lactic acid so some degree of control in race pacing is mandatory if the athlete plans to finish in the best possible time. So i would say the rest were finishing around 50 to 52 se. If you do not have enough assistants to record the times, you may wish to split the participants up into smaller groups. Thank you! It's not too bad. The first time I ran the 300-meter hurdles was a disaster. If you run regularly, and do sprint work, in order to get you prepared for track season, a good time would be about 1:05 or just under that. The algorithms are based on an athlete running 400 metres in 44 to 66 seconds. If this is your first visit be sure to check out the frequently asked questions by clicking here. Theyre exhausted. But even more than that, Ive seen kids with gorgeous technique over the hurdles get eaten alive by kids whose form was mediocre at best because they ran the phases with purpose. Completing an 800 meter run, whether in track, as a sprint or an interval during long distance training, is sure to provide both physical and . For the flying 30-meter dash, the average speed for 16- to 19-year-old girls ranges from 4.3 to 4.4 seconds, according to Physical Education and the Study of Sport by Robert Davis. So, you could do a 30-meter fast, repeated 10 times. You can also practice interval training at a track: run the straight parts of the track and walk the curves. Like many high school coaches, Im also a teacher. But the middle time of the top 500 is 1:04.64. I learned things that I will for sure look for at the next track meet! Ive heard all kinds of terrible advice as it relates to starting this race, includingI kid you notgo out at about 75% and then kick it in at the end. This Track Workout will help you understand the technique I use to Sprint Faster when tired. How often should a 13 year old run 800 meters? This is a 6:26 mile pace because a runner should theoretically be able to maintain a proportionally faster pace for the shorter distance. What is a good time for the 100m sprint? Have to do: Just keep practicing it and pushing yourself as hard as you can. My 14 year old has always been a sprinter (100 & 200m) with above average times . Loaded 66.93%. For these reasons, I cue athletes to try to be the first person to the first hurdle. Advantages: large groups can be tested at once, and it is a very cheap and simple test to perform. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Join WODwell to add this WOD to your collections, CrossFit Conversions: Cardio Options & Loads (LB/KG). All times are GMT-6. FYI63 seconds is between the 25th and 30th percentile in the Cooper Standard's test. Hes also doing the high jump, which hes consistently clearing 510 and even 6. To be a good sprinter, you need to work on power, strength, endurance and mental attitude. Others have been given a plan, but they dont follow it out of fear of the race, forgetfulness, or the special confidence in their own nonexistent expertise that only a high schooler can have. Tips: Your workout calls for shorter sprints? What could possibly go wrong? We are doing lead leg kicks over hurdles. Pick Distance 5 km 10 km 1/2 Marathon Marathon -- Metric -- 800 meters 1500 meters 1600 meters 2000 meters 3000 meters 3200 meters 4 km 6 km 10 km 15 km 20 km 30 km 50 km -- Imperial-- 880 yards 1 mile 1.5 miles 2 miles 3 miles 4 miles 5 miles 6 miles 10 miles 20 miles 30 miles 50 miles 100 . Here are the guidelines for conducting a sprint test to measure either a clients anaerobic capacity or endurance depending on the length of sprint. No Rower, SkiErg, BikeErg or AirBike? He continues his sprint training so he is fit and executes sprints well. A five-phase checklist helps athletes from a psychological perspective in that they can focus on executing one component at a time, rather than facing the daunting task for what it is: a 300-meter sprint with stuff in the way. Completing a 100 meter sprint in under 19 seconds is much quicker than the average 14 year old. Mile run times by age-group. Age can influence how fast you run. Round down that number and you get an average mile swim time of 30 minutes. also the test results can be affected greatly by motivation. This time mimics the amount of time a group of rowers would take to complete 500-meters. The calculation uses data collated by the World Association of Veteran Athletics, to adjust your performance for age and sex. So, for example: if the World Record for a 40 year old man running 10 miles is 46:31 and another 40 year old . Many factors contribute to the big difference in time, which is the logical improvements for the spikes and track. An athletic 13 yr old whos been training for track: 1:08 and under (this person ideally has been running track for years and knows how to preserve energy, acceleration, and is likely to p.r every time they hit the track.). Techniques to Run a Faster 1,500-Meter Race. You can use an interval program on the treadmill or create your own by increasing the pace for one minute and then slowing down or walking for two to three minutes. He can reach out to me on Twitter @TrackCoachTG. Mergraet felt prepared by doing a 400-400-400-300 session at race pace. Any questions, please ask or search for your answer. As a teacher myself, I loved the part about breaking the race into phases, like you would a project in school. disadvantages: good pacing is required to maximize the performance, and the average time for a female to run 300 meters. The table below lists ratings for the test for adult males. Every hurdle coach in the world has watched a kid get passed in the final 10 meters of the race because they did not sprint off the final hurdle. As athletes approach the third hurdle, theyre entering the Curve phase. Try running a pyramid consisting of 600 meters, 500 meters, 400 meters, 500 meters and 600 meters with three minutes of recovery between your runs. Yourself as hard as you can < > female and Pounds ( LB