Key points
- 10 hurdles, 45 m to the first, 35 m between, 40 m from the last hurdle to the finish.
- Common heights are 30″ (girls/women), 33″ (World Athletics U18 men) and 36″ (youth 15–18 boys, U20 and senior men).
- Athletes plan a stride pattern and often add steps late in the race.
- Leading with either leg makes changing patterns much easier.
On this page
400m hurdles specifications
| Division | Height | Source |
|---|---|---|
| AAU & USATF 15–18 girls | 30″ (0.762 m) | AAU · USATF |
| AAU & USATF 15–18 boys | 36″ (0.914 m) | AAU · USATF |
| NCAA women / men | 0.762 m / 0.914 m | Hurdle heights |
| World Athletics U18 women / men | 0.762 m / 0.838 m | Hurdle heights |
| World Athletics U20 & senior women / men | 0.762 m / 0.914 m | Hurdle heights |
Spacing (all divisions): 10 hurdles · 45 m start to hurdle 1 · 35 m between · 40 m last hurdle to finish. U.S. high schools usually run the 300m hurdles instead.
Stride patterns
The stride pattern is the number of steps between hurdles.
- Odd patterns (13, 15, 17…) keep the same lead leg
- Even patterns (14, 16…) alternate the lead leg at every hurdle
- Most athletes change pattern once or twice in the race as they tire, for example 15 steps to hurdle 5, then 16 or 17
Plan the whole race, hurdle by hurdle, with the 400m hurdle stride planner. It shows which leg leads at every barrier.
Race sections
- Start to hurdle 1 (45 m): a consistent stride count, usually in the low-to-mid 20s. See first hurdle.
- Hurdles 1–5: settle into the planned pattern at a controlled, fast pace.
- Hurdles 6–10: the pattern change, if planned. Rhythm under fatigue matters most here.
- Run-in (40 m): stay tall and keep sprinting.
Technique priorities
- Efficient clearance. At 30–36″ the hurdle should look like an extended running stride. Less forward lean than the sprint hurdles.
- Either-leg lead. Practice both sides in drills, especially for pattern changes.
- Hurdle on the curve. Stay in lane and keep the trail leg over the hurdle. (See the note in the 300m hurdles guide.)
- Rhythm, not reaching. Chopping or reaching into a hurdle usually means the pattern needs adjusting.
How 400m hurdle training is usually structured
Training usually combines:
- Speed and speed endurance: like a 400m runner’s program
- Hurdle rhythm: runs over 3–5 hurdles at race spacing, including the curve
- Technique for both lead legs: lead leg and trail leg drills
- Pattern rehearsal: practicing the planned stride pattern and the change-over
This is a general outline, not a prescription. The right plan depends on the athlete, and a qualified coach should set volume and intensity.
More on spikes: track spikes for hurdlers.
Next step400m Hurdle Stride PlannerPlan steps between hurdles and see the lead leg at every barrier.This guide is general educational information for athletes, parents and coaches. It is not medical advice. Progress gradually, and consult a qualified coach or medical professional about pain, injury or a specific athlete's needs.