Note:  For all of the following tips, the training weight of the shoe weight is not added in, and this is theoretical strength required and/or attained.

60 minutes of hurdle drills = 1500 steps or 25 steps per minute

Athletes typically gain 6" in stride length when doing the hurdle drills! 

3" the first six weeks, 3" more in the next 12 weeks. In a year they typically gain a foot

This foot is caused by a combination of  scar tissue reduction, proper mechanics, and muscle recruitment

A 3”-6” stride length increase =

Marathon with 4 foot stride length:  [5,280 x 26) + (385 x 3)]/4 = 34,608 strides

Marathon with 5 foot stride length: [(5,280 x 26) + (385 x 3)]/5 = 27,687 strides

Marathon with 6 foot stride length: [(5,280 x 26) + (385 x 3)]/6 = 23,073 strides

3 inches x 34, 608 = 103,824 inches now div by 12 then 5,280 = 1.64 miles or 100 x (1.64/26.22) = 6.25% drop

3 inches x 27,687 =83,061/12/5,280 = 1.31 miles = 100 x (1.31/26.22) = 5.00% drop

3 inches x 23,073 =69,219/12/5,280 = 1.09 miles = 100 x (1.09/26.22) = 4.20% drop

 

6 inches is double the percent improvement, meaning:

4 foot stride improves by 12.5%

5 foot stride improves by 10.0%

6 foot stride improves by 8.4%

 

What about shoes?  Did some digging and it looks like Marathon shoes are now about 8 oz

So, with a:

4 ft stride with 8oz shoe weight:  you lifted (8oz x 34,608)/16 =17,304 lbs. for the marathon

You have an hour and 1,500 hurdle steps to mimic a 4 hour race pace marathon.

17,304/1,500 = 11.53 lbs. per ankle for one hour or 1,500 hurdle steps = a four hour 4’ stride marathon.

 

5 ft stride with 8oz shoe weight:  you lifted (8oz x 27,687)/16 = 13,844 lbs. for the marathon

You have an hour and 1,500 hurdle steps to mimic a 3 hour race pace marathon.

13,844/1,500 = 9.23lbs. per ankle for one hour or 1,500 hurdle steps = a three hour 5’ stride marathon.

 

6 ft stride with 8oz shoe weight:  you lifted (8oz x 23,073)/16 = 11,537 lbs. for the marathon

You have an hour and 1,500 hurdle steps to mimic a 2 hour race pace marathon.

11,537/1,500 = 7.7lbs. per ankle for one hour or 1.500 hurdle steps = a two hour 6’ stride marathon.

 

Implications: 

• If you do nothing but train M, W, F at your respective stride length then you by muscle load run nominally 78 miles a week.
• If you double the weight you double the muscle load and by default double the miles.
• The longer the stride the less energy it takes to run fast.

If you start with 2 lbs. on each ankle and go up 2 lbs. every three months you are at 8 lbs. in 9 months. 

As your increase hip flexor and hip extensor strength your stride length improves even more as you have more power to push off, so you have a double payoff.  This also hits home as to shoe weight and its criticality. Stride length improvement due to improved strength is somewhere between 3 and 6 inches on top of the 3 to 6 inches from just breaking up scar tissue.  Then throw in mechanics.

Toyt’s Tips for the 10k - - - The drill is 1,000 steps over the span of 40 minutes/25 steps per min.

Athletes typically gain 6" in stride length when doing the hurdle drills! 3" the first six weeks, 3" more in the next 12 weeks. In a year they typically gain a foot. This foot is caused by a combination of  scar tissue reduction, proper mechanics, and muscle recruitment.

A 3”-6” stride length increase =

10k  with 4 foot stride length:  (5,280 x 6.214)/4 = 8,202 strides

10K  with 5 foot stride length: (5,280 x 6.124)/5 = 6,467 strides

10K  with 6 foot stride length: (5,280 x 6.124)/6 = 5,389 strides

3 inches x 8,202 = 24,606 inches now div by 12 then 5,280 = 0.388 miles or 100 x (0.388/6.214) = 6.28% drop

3 inches x 6,467 =19,401/12/5,280 = 0.306 miles = 100 x (0.306/6.124) = 5.00% drop

3 inches x 5,389 =16,167/12/5,280 = 0.255 miles = 100 x (0.255/6.124) = 4.16% drop

 

6 inches is double the percent improvement, meaning:

4 foot stride improves by 12.5%

5 foot stride improves by 10.0%

6 foot stride improves by 8.4%

What about shoes?  It looks like 10k shoes are now about 5 oz

So, with:

4 ft stride with 5 oz shoe weight:  you lifted (5oz x 8,202)/16 = 2,563 lbs. for the 10K.

You have 40 min. and 1000 hurdle steps to mimic a 40 min. race pace 10k.

2,563/1000 = 2.56 lbs. per ankle for 40 minutes or 1000 hurdle steps = 40min 4’stride 10k.

Thus, on a M, W, F training schedule the athlete has the load equivalent of 18 miles.

If the weight is double so the load equivalent is doubled.

Example:  10 lbs. is the load equivalent of 70 miles per week

5 ft stride with 5 oz shoe weight: you lifted (5oz x 6,467)/16 = 2,031 lbs. for the 10k.

You have 40 min. and 1000 hurdle steps to mimic a 30 min. race pace 10k.

Over the span of 30 min. you lifted (2,021/30) = 67.4 lbs. per minute.

67.4 lbs./min //25 = 2.70 lbs. per step over for the first 30-minute hurdle drill period of 40 minutes.

The race pace 10k is by default extended by 1.33x.

Thus, on a M, W, F training schedule the athlete has the load equivalent of 24 miles.

If the weight is double so the load equivalent is doubled.

Example:  10 lbs. is the load equivalent of 89 miles per week.

 

6 ft stride with 5 oz shoe weight:  you lifted (5oz x 5,389)/16 = 1,684 lbs. for the 10k. 

Over the span of 25 min. you lifted (1,684/25) = 67.4  lbs. per minute.

67.4 lbs./min//25 = 2.70 lbs. per step over for the first 25-minute hurdle drill period of 40 minutes.

The race pace 10k is extended by 1.6x.

Thus, on a M, W, F training schedule the athlete has the load equivalent of 29 miles.

If the weight is double so the load equivalent is doubled.

Example:  10 lbs. is the load equivalent of 107 miles per week.

 

If you start with 2 lbs. on each ankle and go up 2 lbs every three months you are at 8 lbs in 9 months. 

As your increase hip flexor and hip extensor strength your stride length improves even more as you have more power to push off, so you have a double payoff.  This also hits home as to shoe weight and its criticality. Stride length improvement due to improved strength is somewhere between 3 and 6 inches on top of the 3 to 6 inches from just breaking up scar tissue.  Then throw in mechanics.

Measure your stride length every 6 weeks. 

Toyt’s Tips for the 5k- - - The drill is 1,000 steps over the span of 40 minutes.

Athletes typically gain 6" in stride length when doing the hurdle drills! 3" the first six weeks, 3" more in the next 12 weeks. In a year they typically gain a foot.

This foot is caused by a combination of  scar tissue reduction, proper mechanics, and muscle recruitment

 

A 3”-6” stride length increase =

5k  with 4 foot stride length:  (5,280 x 3.101)/4 = 4,101 strides

5K  with 5 foot stride length: (5,280 x 3.101)/5 = 3,234 strides

5K  with 6 foot stride length: (5,280 x 3.101)/6 = 2,695 strides

3 inches x 4,101 = 12,303 inches now div by 12 then 5,280 = 0.149 miles or 100 x (0.149/3.101) = 4.8% drop

3 inches x 3,234 =9,701/12/5,280 = 0.153 miles = 100 x (0.153/3.101) = 4.94% drop

3 inches x 2,695 =8,085/12/5,280 = 0.128 miles = 100 x (0. 128/3.101) = 4.11% drop

 

6 inches is double the percent improvement, meaning:

4 foot stride improves by 9.6%

5 foot stride improves by 9.9%

6 foot stride improves by 8.2%

 

What about shoes? It looks like 5k shoes are now about 5 oz

So, with:

4 ft stride with 5 oz shoe weight:  you lifted (5oz x 4,101)/16 = 1,281 lbs. for the 5K

You have 40 min. and 1000 hurdle steps to mimic a 25 min. race pace 5k

Over the span of 25 min., you lifted (1,281/25) = 51.2 lbs. per minute

51.2lbs./min//25 = 2.05 lbs. per step over for the first 25-minute hurdle drill period of 40 minutes

The race pace 5k is by default extended by 1.6x.

Thus, on a M, W, F training schedule the athlete has the load equivalent of 14 miles.

If the weight is double so the load equivalent is doubled.

Example:  10 lbs. is the load equivalent of 70 miles per week

 

5 ft stride with 5 oz shoe weight: you lifted (5oz x 3,234)/16 = 1,011 lbs. for the 5k

You have 40 min. and 1000 hurdle steps to mimic a 20 min. race pace 5k

Over the span of 20 min. you lifted (1,011/20) = 50.55 lbs. per minute

50.55 lbs./min //25 = 2.02 lbs. per step over for the first 20-minute hurdle drill period of 40 minutes

The race pace 5k is by default extended by 50% or a factor of 2x.

Thus, on a M, W, F training schedule the athlete has the load equivalent of 18 miles.

If the weight is double so the load equivalent is doubled.

Example:  10 lbs. is the load equivalent of 90 miles per week

 

6 ft stride with 5 oz shoe weight:  you lifted (5oz x 2,695)/16 = 842 lbs. for the 5k 

You have 40 min. and 1000 hurdle steps to mimic a 15 min. race pace 5k

Over the span of 15 min. you lifted (842/15) = 56.1  lbs. per minute

56.1 lbs./min//25 = 2.24 lbs. per step over for the first 15-minute hurdle drill period of 40 minutes

The race pace 5k is extended by 166% or a multiplier of 2.667x.

Thus, on a M, W, F training schedule the athlete has the load equivalent of 25 miles

If the weight is double so the load equivalent is doubled.

Example:  10 lbs. is the load equivalent of 111 miles per week

 

If you start with 2 lbs. on each ankle and go up 2 lbs every three months you are at 8 lbs in 9 months. 

As your increase hip flexor and hip extensor strength your stride length improves even more as you have more power to push off, so you have a double payoff.  This also hits home as to shoe weight and its criticality. Stride length improvement due to improved strength is somewhere between 3 and 6 inches on top of the 3 to 6 inches from just breaking up scar tissue.  Then throw in mechanics.

Measure your stride length every 6 weeks. 

Theut’s Tips for the 3,200 (3.2k aka 2 mile)- - - The drill is 1,000 steps over the span of 40 minutes.

Athletes typically gain 6" in stride length when doing the hurdle drills! 3" the first six weeks, 3" more in the next 12 weeks. In a year they typically gain a foot.

This foot is caused by a combination of  scar tissue reduction, proper mechanics, and muscle recruitment

 

A 3”-6” stride length increase =

3.2k  with 4 foot stride length:  (5,280 x 2)/4 = 2,640 strides

3.2K  with 5 foot stride length: (5,280 x 2)/5 = 2,112 strides

3.2K  with 6 foot stride length: (5,280 x 2)/6 = 1,760 strides

3 inches x 2,640 = 7,920 inches now div by 12 then 5,280 = 0.125 miles or 100 x (0.125/2) = 6.25% drop

3 inches x 2,112 = 6,336/12/5,280 = 0.100 miles = 100 x (0.100/2) = 5.00% drop

3 inches x 1,760 =5,280/12/5,280 = 0.083 miles = 100 x (0. 083/2) = 4.12% drop

 

6 inches is double the percent improvement, meaning:

4 foot stride improves by 12.5%

5 foot stride improves by 10.0%

6 foot stride improves by 8.25%

 

What about shoes? It looks like 3,200 shoes are now about 5 oz

So, with:

4 ft stride with 5 oz shoe weight:  you lifted (5oz x 2,640)/16 = 825 lbs. for the 3.2K

You have 40 min. and 1000 hurdle steps to mimic a 25 min. race pace 3.2k

Over the span of 12 min., you lifted (825/12) = 68.8 lbs. per minute

68.8lbs./min//25 = 2.75 lbs. per step over for the first 12-minute hurdle drill period of 40 minutes

The race pace 3.2k is by default extended by 3.33x.

Thus, on a M, W, F training schedule the athlete has the load equivalent of 20 miles (2 x 3.33 x 3)

If the weight is double so the load equivalent is doubled.

Example:  10 lbs. is the load equivalent of 73 miles per week (10/2.75 x 20)

 

5 ft stride with 5 oz shoe weight: you lifted (5oz x 2,112)/16 = 660 lbs. for the 3.2k

You have 40 min. and 1000 hurdle steps to mimic a 10 min. race pace 3.2k

Over the span of 10 min. you lifted (660/10) = 66.00 lbs. per minute

66.0lbs./min //25 = 2.64 lbs. per step over for the first 10-minute hurdle drill period of 40 minutes

The race pace 3.2k is by default extended by a factor of 4x.

Thus, on a M, W, F training schedule the athlete has the load equivalent of 24 miles.

If the weight is double so the load equivalent is doubled.

Example:  10 lbs. is the load equivalent of 91 miles per week

 

6 ft stride with 5 oz shoe weight:  you lifted (5oz x 1,760)/16 = 550 lbs. for the 3.2k 

You have 40 min. and 1000 hurdle steps to mimic a 8 min. race pace 3.2k

Over the span of 8 min. you lifted (550/8) = 68.75  lbs. per minute

68.75 lbs./min//25 = 2.75 lbs. per step over for the first 8-minute hurdle drill period of 40 minutes

The race pace 3.2k is extended by a 5x multiplier.

Thus, on a M, W, F training schedule the athlete has the load equivalent of 30 miles

If the weight is double so the load equivalent is doubled.

Example:  10 lbs. is the load equivalent of 109 miles per week

 

If you start with 2 lbs. on each ankle and go up 2 lbs every three months you are at 8 lbs in 9 months. 

As your increase hip flexor and hip extensor strength your stride length improves even more as you have more power to push off, so you have a double payoff.  This also hits home as to shoe weight and its criticality. Stride length improvement due to improved strength is somewhere between 3 and 6 inches on top of the 3 to 6 inches from just breaking up scar tissue.  Then throw in mechanics.

Measure your stride length every 6 weeks. 

Theut’s Tips for the 1,600 (aka 1-mile)- - - The drill is 1,000 steps over the span of 40 minutes.

This is where the calculations change for the applied  hurdle-load

Athletes typically gain 6" in stride length when doing the hurdle drills! 

3" the first six weeks, 3" more in the next 12 weeks. In a year they typically gain a foot.

This foot is caused by a combination of  scar tissue reduction, proper mechanics, and muscle recruitment

 

A 3”-6” stride length increase =

1 mile  with 4 foot stride length: (5,280 x 1)/4 = 1,320 strides

1 mile  with 5 foot stride length: (5,280 x 1)/5 = 1,056 strides

1 mile  with 6 foot stride length: (5,280 x 1)/6 = 880 strides

3 inches x 1,320 = 3,960 inches now div by 12 then 5,280 = 0.0625 miles or 100 x (0.0625/1) = 6.25% drop

3 inches x 1,056 = 3,168/12/5,280 = 0.0500 miles = 100 x (0.0500/1) = 5.00% drop

3 inches x    880 = 2,640/12/5,280 = 0.0417 miles = 100 x (0. 0417/1) = 4.12% drop

 

6 inches is double the percent improvement, meaning:

4 foot stride improves by 12.5%

5 foot stride improves by 10.0%

6 foot stride improves by 8.25%

 

What about shoes? It looks like 1-mile spikes are now about 5 oz

So, with:

4 ft stride with 5 oz shoe weight:  you lifted (5oz x 1,320)/16 = 413 lbs. for the Mile

You have 40 min. and 1000 hurdle steps to mimic a 6 min. race pace Mile

Over the span of 6 min., you lifted (413/6) = 68.8 lbs. per minute

68.8lbs./min//25 = 2.75 lbs. per step over for the first 6-minute hurdle drill period of 40 minutes

The race pace Mile is by default extended by 6.66x.

Thus, on a M, W, F training schedule the athlete has the load equivalent of 20 miles (1 x 6.66 x 3)

If the weight is double so the load equivalent is doubled.

Example:  10 lbs. is the load equivalent of 73 miles per week (10/2.75 x 20)

5 ft stride with 5 oz shoe weight: you lifted (5oz x 1,056)/16 = 330 lbs. for the Mile

You have 40 min. and 1000 hurdle steps to mimic a 5 min. race pace Mile

Over the span of 5 min., you lifted (330/5) = 66.00 lbs. per minute

66.0lbs./min //25 = 2.64 lbs. per step over for the first 5-minute hurdle drill period of 40 minutes

The race pace Mile is by default extended by a factor of 8x.

Thus, on a M, W, F training schedule the athlete has the load equivalent of 24 miles.

If the weight is double so the load equivalent is doubled.

Example:  10 lbs. is the load equivalent of 91 miles per week

 

6 ft stride with 5 oz shoe weight:  you lifted (5oz x 880)/16 = 275 lbs. for the Mile 

You have 40 min. and 1000 hurdle steps to mimic a 4 min. race pace Mile

Over the span of 4 min. you lifted (275/4) = 68.75  lbs. per minute

68.75 lbs./min//25 = 2.75 lbs. per step over for the first 4-minute hurdle drill period of 40 minutes

The race pace Mile is extended by a 10x multiplier.

Thus, on a M, W, F training schedule the athlete has the load equivalent of 30 miles

If the weight is double so the load equivalent is doubled.

Example:  10 lbs. is the load equivalent of 109 miles per week

 

If you start with 2 lbs. on each ankle and go up 2 lbs every three months you are at 8 lbs in 9 months. 

As your increase hip flexor and hip extensor strength your stride length improves even more as you have more power to push off, so you have a double payoff.  This also hits home as to shoe weight and its criticality. Stride length improvement due to improved strength is somewhere between 3 and 6 inches on top of the 3 to 6 inches from just breaking up scar tissue.  Then throw in mechanics.

Measure your stride length every 6 weeks. 

Toyt’s Tips for the 800 (aka 1/2-mile)- - - The drill is 1,000 steps over the span of 40 minutes.

This is where the calculations change for the applied  hurdle-load.

 

Athletes typically gain 6" in stride length when doing the hurdle drills! 

3" the first six weeks, 3" more in the next 12 weeks. In a year they typically gain a foot.

This foot is caused by a combination of  scar tissue reduction, proper mechanics, and muscle recruitment.

 

A 3”-6” stride length increase =

1/2 mile  with 4 foot stride length: (5,280 x .5)/4 = 660 strides

1/2 mile  with 5 foot stride length: (5,280 x .5)/5 = 528 strides

1/2 mile  with 6 foot stride length: (5,280 x .5)/6 = 440 strides

3 inches x 660 = 1,980 inches now div by 12 then 5,280 = 0.0313 miles or 100 x (0.0313/.5) = 6.25% drop

3 inches x 528 = 1,584/12/5,280 = 0.0250 miles = 100 x (0.0250/.5) = 5.00% drop

3 inches x 440 = 1,320/12/5,280 = 0.0208 miles = 100 x (0. 0208/.5) = 4.12% drop

 

6 inches is double the percent improvement, meaning:

4 foot stride improves by 12.5%

5 foot stride improves by 10.0%

6 foot stride improves by 8.25%

 

What about shoes? It looks like 1/2-mile spikes are now about 5 oz

So, with:

4 ft stride with 5 oz shoe weight:  you lifted (5oz x 660)/16 = 206 lbs. for the Half Mile

You have 40 min. and 1000 hurdle steps to mimic a 2.5 min. race pace Half Mile

Over the span of 2.5 min., you lifted (206/2.5) = 82.4 lbs. per minute

82.5lbs./min//25 = 3.30 lbs. per step over for the first 2.5-minute hurdle drill period of 40 minutes

The race pace Half Mile is by default extended by 16x.

Thus, on a M, W, F training schedule the athlete has the load equivalent of 24 miles (1/2 x 16 x 3)

If the weight is double so the load equivalent is doubled.

Example:  10 lbs. is the load equivalent of 73 miles per week (10/3.3 x 24)

 

5 ft stride with 5 oz shoe weight: you lifted (5oz x 528)/16 = 165 lbs. for the Half Mile

You have 40 min. and 1000 hurdle steps to mimic a 2 min. race pace Half Mile

Over the span of 2 min., you lifted (165/2) = 82.50 lbs. per minute

82.50lbs./min //25 = 3.3 lbs. per step over for the first 2-minute hurdle drill period of 40 minutes

The race pace Half Mile is by default extended by a factor of 20x.

Thus, on a M, W, F training schedule the athlete has the load equivalent of 30 miles.

If the weight is double so the load equivalent is doubled.

Example:  10 lbs. is the load equivalent of 91 miles per week

 

6 ft stride with 5 oz shoe weight:  you lifted (5oz x 440)/16 = 138 lbs. for the Half Mile 

You have 40 min. and 1000 hurdle steps to mimic a 4 min. race pace Half Mile

Over the span of 1.5 min. you lifted (138/1.5) = 92.0  lbs. per minute

92.0 lbs./min//25 = 3.68 lbs. per step over for the first 1.5-minute hurdle drill period of 40 minutes

The race pace Half Mile is extended by a 26.7x multiplier.

Thus, on a M, W, F training schedule the athlete has the load equivalent of 80 miles

If the weight is double so the load equivalent is doubled.

Example:  10 lbs. is the load equivalent of 217 miles per week

 

If you start with 2 lbs. on each ankle and go up 2 lbs every three months you are at 8 lbs in 9 months.

As your increase hip flexor and hip extensor strength your stride length improves even more as you have more power to push off, so you have a double payoff.  This also hits home as to shoe weight and its criticality. Stride length improvement due to improved strength is somewhere between 3 and 6 inches on top of the 3 to 6 inches from just breaking up scar tissue.  Then throw in mechanics.

Measure your stride length every 6 weeks. 

Toyt’s Tips for the 400 (aka 1/4-mile)- - - The drill is 1,000 steps over the span of 40 minutes.

This is where the calculations change for the applied  hurdle-load

 

Athletes typically gain 6" in stride length when doing the hurdle drills! 

3" the first six weeks, 3" more in the next 12 weeks. In a year they typically gain a foot.

This foot is caused by a combination of  scar tissue reduction, proper mechanics, and muscle recruitment.

 

A 3”-6” stride length increase =

1/2 mile  with 4 foot stride length: (5,280 x .25)/4 = 330 strides

1/2 mile  with 5 foot stride length: (5,280 x .25)/5 = 264 strides

1/2 mile  with 6 foot stride length: (5,280 x .25)/6 = 220 strides

3 inches x 330 = 990 inches now div by 12 then 5,280 = 0.0156 miles or 100 x (0.0156/.25) = 6.24% drop

3 inches x 264 = 792/12/5,280 = 0.0125 miles = 100 x (0.0125/.25) = 5.00% drop

3 inches x 220 = 660/12/5,280 = 0.0104 miles = 100 x (0. 0104/.25) = 4.17% drop

 

6 inches is double the percent improvement, meaning:

4 foot stride improves by 12.5%

5 foot stride improves by 10.0%

6 foot stride improves by 8.34%

 

What about shoes? It looks like 1/4-mile spikes are now about 5 oz

So, with:

4 ft stride with 5 oz shoe weight:  you lifted (5oz x 330)/16 = 103 lbs. for the Quarter Mile

You have 40 min. and 1000 hurdle steps to mimic a 1.0 min. race pace Quarter Mile

Over the span of 1.0 min., you lifted (103/1.0) = 103.0 lbs. per minute

103.0lbs./min//25 = 4.12 lbs. per step over for the first 1.0-minute hurdle drill period of 40 minutes

The race pace Quarter Mile is by default extended by 40x.

Thus, on a M, W, F training schedule the athlete has the load equivalent of 30 miles (1/4 x 40 x 3)

If the weight is double so the load equivalent is doubled.

Example:  10 lbs. is the load equivalent of 73 miles per week (10/4.12 x 30)

 

5 ft stride with 5 oz shoe weight: you lifted (5oz x 264)/16 = 87 lbs. for the Quarter Mile

You have 40 min. and 1000 hurdle steps to mimic a 0.83 min. race pace Quarter Mile

Over the span of 0.83 min., you lifted (87/0.83) = 104.81 lbs. per minute

104.81lbs./min //25 = 4.19 lbs. per step over for the first 0.83-minute hurdle drill period of 40 minutes

The race pace Quarter Mile is by default extended by a factor of 48.2x.

Thus, on a M, W, F training schedule the athlete has the load equivalent of 36.2 miles.

If the weight is double so the load equivalent is doubled.

Example:  10 lbs. is the load equivalent of 86.4 miles per week

 

6 ft stride with 5 oz shoe weight:  you lifted (5oz x 220)/16 = 69 lbs. for the Quarter Mile 

You have 40 min. and 1000 hurdle steps to mimic a 0.67 min. race pace Quarter Mile

Over the span of 0.67 min. you lifted (69/0.67) = 103.0  lbs. per minute

103.0 lbs./min//25 = 4.12 lbs. per step over for the first 0.67-minute hurdle drill period of 40 minutes

The race pace Quarter Mile is extended by a 59.7x multiplier.

Thus, on a M, W, F training schedule the athlete has the load equivalent of 45 miles

If the weight is double so the load equivalent is doubled.

Example:  10 lbs. is the load equivalent of 109 miles per week

 

If you start with 2 lbs. on each ankle and go up 2 lbs every three months you are at 8 lbs in 9 months. 

As your increase hip flexor and hip extensor strength your stride length improves even more as you have more power to push off, so you have a double payoff.  This also hits home as to shoe weight and its criticality. Stride length improvement due to improved strength is somewhere between 3 and 6 inches on top of the 3 to 6 inches from just breaking up scar tissue.  Then throw in mechanics.

Measure your stride length every 6 weeks. 

Theut’s Tips for the 200 (aka 1/8-mile)- - - The drill is 1,000 steps over the span of 40 minutes.

This is where the calculations change for the applied  hurdle-load.

 

Athletes typically gain 6" in stride length when doing the hurdle drills! 

3" the first six weeks, 3" more in the next 12 weeks. In a year they typically gain a foot

 

This foot is caused by a combination of  scar tissue reduction, proper mechanics, and muscle recruitment.

 

A 3”-6” stride length increase =

1/2 mile  with 4 foot stride length: (5,280 x .125)/4 = 165 strides

1/2 mile  with 5 foot stride length: (5,280 x .125)/5 = 132 strides

1/2 mile  with 6 foot stride length: (5,280 x .125)/6 = 110 strides

3 inches x 165 = 495 inches now div by 12 then 5,280 = 0.0078 miles or 100 x (0.0078/.125) = 6.24% drop

3 inches x 132 = 396/12/5,280 = 0.0063 miles = 100 x (0.0063/.125) = 5.00% drop

3 inches x 110 = 330/12/5,280 = 0.0052 miles = 100 x (0. 0052/.125) = 4.17% drop

6 inches is double the percent improvement, meaning:

4 foot stride improves by 12.5%

5 foot stride improves by 10.0%

6 foot stride improves by 8.34%

What about shoes? It looks like 200 meter spikes are now about 5 oz

So, with:

4 ft stride with 5 oz shoe weight:  you lifted (5oz x 165)/16 = 52 lbs. for the Eighth Mile

You have 40 min. and 1000 hurdle steps to mimic a 0.5 min. race pace Eighth Mile

Over the span of 0.5 min., you lifted (52/0.5) = 104.0 lbs. per minute

104.0lbs./min//25 = 4.16 lbs. per step over for the first 0.5-minute hurdle drill period of 40 minutes

The race pace Eighth Mile is by default extended by 80x.

Thus, on a M, W, F training schedule the athlete has the load equivalent of 30 miles (1/8 x 80 x 3)

If the weight is double so the load equivalent is doubled.

Example:  10 lbs. is the load equivalent of 72 miles per week (10/4.12 x 30)

5 ft stride with 5 oz shoe weight: you lifted (5oz x 132)/16 = 41 lbs. for the Eighth Mile

You have 40 min. and 1000 hurdle steps to mimic a 0.42 min. race pace Eighth Mile

Over the span of 0.42 min., you lifted (41/0.42) = 97.62 lbs. per minute

97.62lbs./min //25 = 3.90 lbs. per step over for the first 0.42-minute hurdle drill period of 40 minutes

The race pace Eighth Mile is by default extended by a factor of 95.2x.

Thus, on a M, W, F training schedule the athlete has the load equivalent of 35.7 miles.

If the weight is double so the load equivalent is doubled.

Example:  10 lbs. is the load equivalent of 86.4 miles per week

6 ft stride with 5 oz shoe weight:  you lifted (5oz x 110)/16 = 34 lbs. for the Eighth Mile 

You have 40 min. and 1000 hurdle steps to mimic a 0.33 min. race pace Eighth Mile

Over the span of 0.33 min. you lifted (34/0.33) = 102.1  lbs. per minute

102.1 lbs./min//25 = 4.08 lbs. per step over for the first 0.33-minute hurdle drill period of 40 minutes

The race pace Eighth Mile is extended by a 121.2x multiplier.

Thus, on a M, W, F training schedule the athlete has the load equivalent of 45 miles

If the weight is double so the load equivalent is doubled.

Example:  10 lbs. is the load equivalent of 110 miles per week

If you start with 2 lbs. on each ankle and go up 2 lbs every three months you are at 8 lbs in 9 months. 

As your increase hip flexor and hip extensor strength your stride length improves even more as you have more power to push off, so you have a double payoff.  This also hits home as to shoe weight and its criticality. Stride length improvement due to improved strength is somewhere between 3 and 6 inches on top of the 3 to 6 inches from just breaking up scar tissue.  Then throw in mechanics.

Measure your stride length every 6 weeks. 

Toyt’s Tips for the 100 meters (aka 0.0621-mile)- - - The drill is 1,000 steps over the span of 40 minutes.

This is where the calculations change for the applied  hurdle-load

Athletes typically gain 6" in stride length when doing the hurdle drills! 

3" the first six weeks, 3" more in the next 12 weeks. In a year they typically gain a foot

This foot is caused by a combination of  scar tissue reduction, proper mechanics, and muscle recruitment

A 3”-6” stride length increase =

1/2 mile  with 4 foot stride length: (5,280 x .0621)/4 = 82 strides

1/2 mile  with 5 foot stride length: (5,280 x .0621)/5 = 66 strides

1/2 mile  with 6 foot stride length: (5,280 x .0621)/6 = 55 strides. (note:  7’ 6” is 43 strides aka Bolt)

3 inches x 82 = 246 inches now div by 12 then 5,280 = 0.0039 miles or 100 x (0.0039/0.0621) = 6.28% drop

3 inches x 66 = 198/12/5,280 = 0.0031 miles = 100 x (0.0031/.0621) = 5.03% drop

3 inches x 55 = 165/12/5,280 = 0.0026 miles = 100 x (0. 0026/.0621) = 4.19% drop

6 inches is double the percent improvement, meaning:

4 foot stride improves by 12.6%

5 foot stride improves by 10.1%

6 foot stride improves by 8.3%

What about shoes? It looks like 100-meter spikes are now about 5 oz

So, with:

4 ft stride with 5 oz shoe weight:  you lifted (5oz x 82)/16 = 26 lbs. for the 100M

You have 40 min. and 1000 hurdle steps to mimic a 0.200 min. race pace 100M (12 seconds)

Over the span of 0.200 min., you lifted (26/0.200) = 130.0 lbs. per minute

130.0lbs./min//25 = 5.20 lbs. per step over for the first 0.2-minute hurdle drill period of 40 minutes

The race pace 100M is by default extended by 200x

Thus, on a M, W, F training schedule the athlete has the load equivalent of 37 miles (0.0621 x 200 x 3)

If the weight is double so the load equivalent is doubled.

Example:  10 lbs. is the load equivalent of 71 miles per week (10/5.20 x 37)

5 ft stride with 5 oz shoe weight: you lifted (5oz x 66)/16 = 21 lbs. for the 100M

You have 40 min. and 1000 hurdle steps to mimic a 0.1833 min. race pace 100M (11 seconds)

Over the span of 0.1833 min., you lifted (21/0.1833) = 112.5 lbs. per minute

112.50lbs./min //25 = 4.50 lbs. per step over for the first 0.1833-minute hurdle drill period of 40 minutes

The race pace 100M is by default extended by a factor of 218x.

Thus, on a M, W, F training schedule the athlete has the load equivalent of 40.7 miles.

If the weight is double so the load equivalent is doubled.

Example:  10 lbs. is the load equivalent of 90.4 miles per week

6 ft stride with 5 oz shoe weight:  you lifted (5oz x 55)/16 = 17 lbs. for the 100M 

You have 40 min. and 1000 hurdle steps to mimic a 0.1667 min. race pace 100M (10 seconds)

Over the span of 0.1667 min. you lifted (17/0.1667) = 102.0  lbs. per minute

102.0 lbs./min//25 = 4.08 lbs. per step over for the first 0.1667-minute hurdle drill period of 40 minutes

The race pace 100M is extended by a 240x multiplier.

Thus, on a M, W, F training schedule the athlete has the load equivalent of 45 miles

If the weight is double so the load equivalent is doubled.

Example:  10 lbs. is the load equivalent of 111 miles per week

If you start with 2 lbs. on each ankle and go up 2 lbs every three months you are at 8 lbs in 9 months. 

As your increase hip flexor and hip extensor strength your stride length improves even more as you have more power to push off, so you have a double payoff.  This also hits home as to shoe weight and its criticality. Stride length improvement due to improved strength is somewhere between 3 and 6 inches on top of the 3 to 6 inches from just breaking up scar tissue.  Then throw in mechanics.

Measure your stride length every 6 weeks.


The Who, What, When, Where, Why, and How of the Hurdle Drills

The hurdle drills perform two main tasks.  The first task is when you hyper-extend a muscle group under light load over a long period of time, you breakup scar tissue. To the novice, the first time the hurdle drill is experienced is typically for a span of three months, every other day, and only at the most 100 hurdles stepped over at a time.

Note: For clarity, under a separate tab, are the 5 subsections of the hurdle drill.  The drill is 1000 steps or what is termed loosely 500 hurdles.  The five subsections of the hurdle drill are:  Step-Overs, Sideways, Backwards, Unders, and Giant-Steps.  Each subsection is associated with 100 hurdles or 200 steps.  Heads up:  in the first three months, the athlete is sore as the scar tissue is being broken up by only doing 100 hurdles or 200 steps every other day or 20 of each hurdle type and the associated 40 steps of each hurdle type.  This method is termed “easing into success”.

The second task begins after the first three months.  Here the athlete proceeds to nominally attach 2 lbs. to each ankle.  The science is simply that light weight plus lots of reps plus a hyper-extended muscle group over a long period of time yields tremendous strength along with retained flexibility aka range of motion.  One does weights Monday, Wed, and Friday.  This is termed your muscle recruitment days.  The opposite days are your cardio days.  You must have 48 hours of recovery between hurdle days and cardio days as training is all about recovery at minimum.  Take one day off a week.

The hurdle drill acts on the Hip Flexors and Hip Extensors along with balance and the training of the brain to force foot plant on the front third of the foot and how/when to lift the leg.  The drill is literally low impact with high results.

Reference under another tab as to how to build your own hurdles for home.  In this case the drill is more drawn out over a longer period-of-time.  If you only have access to “school” hurdles, the days in which you use weights is that hurdle setting below about two inches below your inseam.  On the no weight days, the “school” hurdle is set at your inseam or as close as possible.  Reference the school hurdle tab.

Tip:  go up 2 lbs. on each ankle every three months or 8 pounds per year. 

Tip:  the hurdle drill is designed to recruit muscle at race pace without the running involved at race pace, thus optimizing recovery, and minimizing scar tissue. 

Tip:  after one attains nominally 18 lbs. on each ankle, the drill is then extended to 1500 hurdles or maintenance at the arrived at destination of 18 lbs.

Tip:  on race day, 20 min before your race do 100 hurdles (10 min)(no weights) and 10 minutes of stride outs.  This is loading your tendons and “waking” the brain up to the fact that load is about to happen. 

Tip:  hip flexor/extensor strength will translate to  combination of sustained turnover rate and sustained stride length. 

Tip:  on your cardio days, do 5000 hurdles with no weights to warm up.  Then do your cardio.