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Hurdle Spacing Calculator

Race and practice spacings for girls 100m and boys 110m hurdles, with every tape-measure mark from the start line.

Hurdle Spacing Calculator

Pick the race

Spacing codes between hurdles

Set up your hurdles

Code
Setup
Four lanes, one per code, showing where each hurdle sits from the start line

A tape measure from the start line with a labeled flag at each hurdle mark

Each flag is what goes on your tape: the code, the hurdle, and the distance from the start line.

Master tape chart for all four codes

Start, finish and the hurdle zones

Start line to H1

The same for every code.

H10 to finish

Race setup only.

Takeoff zone, from the hurdle toward the start

Measured from the top of the hurdle, where the athlete clears it, not the base.

Landing zone, from the hurdle toward the next hurdle

Landing near means speed dropped. Landing far means too much rise.

Marking your tape measure

Coach's clipboard

  • Keep one tape just for hurdles. Write the marks right on it in Sharpie, or wrap a strip of masking tape at each mark and label it the way the flags read: (GP-2) H3.
  • One marker color per code. Match the chart: navy for race, light blue for (P-1), dark blue for (P-2), gray for (P-3). A glance tells you which setup you are on.
  • In a gym with no lines: tape a start line, hook the tape there, and run it straight along a wall or a floor seam. Set each hurdle so its top, the side facing the start, sits right over its mark.
  • On a painted track: skip the tape. Switch to Track mode above and slide each hurdle back from its race mark. H1 never moves.
  • On your home track: ask your facility about painting small practice marks in the code colors beside the race marks. Setup then takes about a minute.
  • Rope option: tie a knot in a rope at each mark and tape a label over the knot. Stake it at the start line and the whole flight is set.

When to move up a spacing

Move up one code when the athlete hits 10 clean reps in a row with no stutter step. If the rhythm breaks down, hold the current spacing for another week. Rhythm comes before speed.

Take it to practice

One page for your clipboard: every mark for all four codes, H1 through the finish, with the slide-back offsets. The top inch stays clear for the clip.

PDF: girls 100m · boys 110m

Official metric distances, converted to the nearest quarter inch. Every mark is measured from the start line to the top of the hurdle, where the athlete clears it, not the base.

Hurdle coaching set

  1. Step 1First Hurdle: Approach DynamicsStart to hurdle one: the approach.
  2. Step 2Hurdle Spacing CalculatorYou are here. Set the spacing and mark your tape.
  3. Step 3Three-Step Rhythm: Between HurdlesThree steps between hurdles.
  4. Step 4Rhythm TrainingTap the 1-2-3-over rhythm.
  5. Step 5 · coming to the StoreHurdles HandbookThe full hurdles coaching handbook.