Field reference
Field
Colors are practice spacings. Black is race truth.
Tape rules
- Hurdle 1 is always zero. Measure every mark from H1 zero; do not measure hurdle-to-hurdle.
- Use the same color down the track for a consistent drill.
- Mark = spacing x (hurdle number - 1).
- Calculate each mark independently; never build later marks by adding rounded values.
- Where rounding is required, round down only. Shorter is always preferred to longer.
- Use color plus label. The label matters as much as the color.
- Women's feet-side black marks are not 28-foot marks. They are 8.50 m race marks converted to the tape format.
Practice
Mid-to-late-season practice, founder walkthrough of 2026-08-18
One example of the method in the founder's running order. Every section is a menu dosed to the athlete and the moment in the season.
WALK · summaryRunning order
- 01
Activations
track, fence, grass · running shoes no hurdlesWake up the foot, then move up: ankle and knee, then hips and core.
Open
- Needs the founder Race purpose of the knee, hip and core blocks.
SourcesWALK· b1 - 02
Active stretches
grass · running shoes no hurdlesDose six stretches and six walking stretches
Open
- Unresolved Full six-and-six rosters; position of neck stretches.
SourcesWALK· b2 - 03
Sprint drills
Theme Frontside mechanicstrack · running shoes no hurdlesFrontside, frontside, frontside.Build the machine. Extreme frontside bias is the only goal.
Dose as low as four drills at 5 seconds each with 55 seconds of rest; five or six drills to build up; no more than six per subcategory
- 04
- 05
No-hurdle drills
Theme Foot feeltrack · spikes (spike up first) no hurdlesFoot feel.What does it feel like to strike the track in an effective way?
Dose three per pass over 30, 40 or 50 m, then walk back
SourcesWALK· b6 - 06
- 07
7-14-21: the 7
Theme up-DOWNtrack · spikes hurdle count not statedUp and DOWN.Straight lines: wrist in line with elbow, knee in line with ankle, forward lean.
Open
- Unresolved Number of hurdles at the 7s (originally about ten cones).
SourcesWALK· b7 - 08
7-14-21: the 14
Theme Lead legtrack · spikes 4 hurdlesDown and back. Punch out of the angle.Lead leg strikes down and back on every one-step; one-steps for power, electrics for speed.
Dose four contacts over four hurdles
SourcesWALK· b8 - 09
7-14-21: the 21 (pop-throughs)
Theme left-lefttrack · spikes hurdle count not statedStiff cut step. Watch the up-downs.Make left-left as violent, powerful and fast as possible with good form.
Open
- Unresolved 21 spacing and hurdle count.
SourcesWALK· b9 - 10
Block Start Warm-Up
blocks · spikes no hurdlesNothing moderate about a block start.Feel the blocks, then double knee panic, then hit the two-step and four-step marks with negative shin angles.
Dose double knee once, maybe twice
SourcesWALK· b10 - 11
ABCs
Theme Downblocks and hurdles · spikes 12 hurdlesPunch down, punch down, punch down. Swing those arms.Last drill of the warmup and first splits: H1 to H2 in the low 1.0s, or the Slide.
Dose four hurdles up (favorite), down to three or two
SourcesWALK· b11 - 12
Working sets
hurdles · spikes 21 hurdlesSized by what is left in the hurdle count. Full warmup plus three to six sets is cooking.
SourcesWALK· b13
Hurdle-contact budget
Every hurdle in the session counts against the cap; the working sets are adjusted to what remains.
| Before the working sets | Hurdles | Source |
|---|---|---|
| 7s | not stated | |
| 14s, per pass | stated | |
| 21s pop-throughs | not stated | |
| ABCs, four hurdles up | stated · alt: ABCs, two hurdles up = 6 | |
| Fence drills | not stated whether these count |
Cap 50, ABCs with four up 12, home working set 21: 17 remain for the 7s, 14s, 21s and pop-throughs. derived arithmetic
Discount ladder
| Rep | Discount | Tape color |
|---|---|---|
| A | 4 ft | Red |
| B | 3 ft | Blue |
| C | 2 ft | Green |
| Working-set home | 1 ft · hurdle 3 in down | Yellow |
| Race | 0 ft | Black |
Discounts are the founder's. The color mapping is the content lane's join of the walkthrough and the tape manual, awaiting founder confirmation.