Hurdle heights, distances and times by age

Hurdle heights and spacings by age group

These are the 2026 specifications used in Scotland under the new age groups. The same heights apply across the UK.

Source: Scottish Athletics age group tables, January 2026, and the 2026 indoor hurdle specifications. U12 specifications are guidance, because U12 competition sits outside the full rules; adapted hurdles can be used. Heights: 68.5cm is 27 inches, 76.2cm is 30 inches, 84.0cm is 33 inches, 91.4cm is 36 inches, 99.1cm is 39 inches and 106.7cm is 42 inches.

Hurdles standards for boys and girls

Choose boys or girls. The race name under each age group shows which event the standard is for.

Which age group am I in?

UK athletics moved to two-year age groups in 2026, and hurdle heights changed with them. Check the height before every season.

Scottish age groups for the 2026–27 competition year (1 October 2026 to 30 September 2027), based on age at 31 December. In England, Wales and Northern Ireland, under-10 to under-18 age groups are set by age on 31 August instead. Source: Scottish Athletics.

How to hurdle faster

Hurdling is sprinting with obstacles in the way. The best hurdlers spend as little time in the air as possible and get back to sprinting the moment they land.

The approach

Most sprint hurdlers take eight strides from the blocks to the first hurdle, so they put their lead leg in the back block. The first hurdle sets up the whole race: arrive too close and you'll jam; arrive too far away and you'll float.

The rhythm

Between hurdles, the goal is three strides: land, one, two, three, hurdle. That rhythm is what makes hurdling fast. Young athletes who can't yet reach three strides often use four or five, which is fine while they grow into it, or train at reduced spacing.

Drills we use

• Walk-overs: lead-leg and trail-leg drills at walking pace over low hurdles.
• One-stride hurdles: hurdles set close together to practise quick clearances.
• Three-stride rhythm runs at reduced spacing, building up to competition spacing.
• Block starts to the first hurdle, to make the eight-stride approach automatic.

The long hurdles

U14s race 200m hurdles, U16s 300m hurdles, and U18s and older 400m hurdles, all with 35m between the hurdles. Speed, rhythm and pacing all matter.

• Stride pattern: athletes use a set number of strides between hurdles. Developing athletes often take 15 to 17; elite men often take 13. Fatigue usually means adding strides later in the race.
• Lead with both legs: an even number of strides between hurdles switches your lead leg, so being able to hurdle off either leg gives you more options.
• Leading with the left lets you run the bends closer to the inside of your lane.
• Pacing: like the flat 400m, going out too hard costs more at the end than it gains at the start.

Hurdles rules in brief

Hurdles coaching in Edinburgh

We coach young athletes, club athletes and adults at Meadowbank Sports Centre, which has an eight-lane outdoor track and a six-lane 60m indoor track with a jumps area for the winter. Our coaches teach hurdling from first steps over low hurdles through to block starts and full competition spacing.

More athletics guides