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This is a list of distances normally marked on a 400 meter outdoor track, including tracks marked for U.S. high school 300 meter hurdles. Note that no other country of which I am aware runs the 300 hurdles the same way it is run by U.S. high schools. Everywhere else the 300 meter hurdles are run using the last seven hurdles for the 400 meter race. I hope athletes and coaches find this list useful for training.

Useful Training Distances
Distance Location
10 m Start of fly zone to start of exchange zone proper in any lane of any relay exchange zone

Start of 110 hurdles to start of 100

Beginning of non-staggered 4X400 exchange zone to finish line

Finish line to end of non-staggered 4X400 exchange zone

Beginning of second 4X100 exchange zone to start of 200 in same lane

Start of 200 to end of second 4X100 exchange zone in same lane

Beginning of first 4X100 exchange zone to start of 300 in same lane

Start of 300 to end of first 4X400 exchange zone in same lane
20 m Start of any exchange zone to end of same zone, staggered or not

Start of fly zone of second 4X100 exchange zone to start of 200 in same lane

Start of fly zone of first 4X100 exchange zone to start of 300 in same lane

Start of 200 to sixth 400 hurdle in same lane

Start of 100 to sixth 300 hurdle in same lane
25 m Start of 100 to ninth 400 hurdle

Fifth 400 hurdle to end of second 4X100 exchange zone in same lane

Fifth 300 hurdle to end of third 4X100 exchange zone in same lane
30 m Start of fly zone to end of any 4X100 or 4X200 zone in same lane

Start of 100 to third hurdle in 100 hurdles

Tenth 400 hurdle to start of non-staggered 4X400 exchange zone

Fourth 400 hurdle to start of fly zone of second 4X100 exchange zone in same lane

Fourth 300 hurdle to start of fly zone of third 4X100 exchange zone in same lane
40 m Start of 110 hurdles to third hurdle in 100 hurdles

Tenth 400 hurdle to finish line

Beginning of fly zone of second 4X100 exchange zone to sixth 400 hurdle in same lane

Beginning of fly zone of third 4X100 exchange zone to sixth 300 hurdle in same lane

Fourth 400 hurdle to beginning of second 4X100 exchange zone in same lane

Fourth 300 hurdle to beginning of third 4X100 exchange zone in same lane

End of first 4X100 exchange zone to fourth 400 hurdle

End of second 4X100 exchange zone to fourth 300 hurdle
50 m Tenth 400 hurdle to end of non-staggered 4X400 exchange zone

Fourth 400 hurdle to start of 200 in same lane

Start of 300 to fourth 400 hurdle in same lane

Start of 200 to fourth 300 hurdle in same lane
60 m Start of 100 to tenth 400 hurdle

Fourth 400 hurdle to end of second 4X100 exchange zone in same lane

Fourth 300 hurdle to end of third 4X100 exchange zone in same lane

Beginning of first 4X100 exchange zone to fourth 400 hurdle in same lane

Beginning of second 4X100 exchange zone to fourth 300 hurdle in same lane
70 m Start of 110 hurdles to tenth 400 hurdle

End of first 4X100 exchange zone to fly zone of second 4X100 exchange zone in same lane

End of second 4X100 exchange zone to fly zone of third 4X100 exchange zone in same lane
75 m Ninth 400 hurdle to finish line
80 m
Start of 100 to beginning of fly zone of second 4x200 exchange zone in lane one

Start of 400 to beginning of fly zone of first 4X100 exchange zone or second 400 hurdle in same lane

Start of 300 to beginning of fly zone of second 4X100 exchange zone or second 300 hurdle in same lane

Start of 200 to beginning of fly zone of third 4X100 exchange zone in same lane
90 m Start of 100 to beginning of non-staggered 4X400 exchange zone

Start of 400 to beginning of first 4X100 exchange zone in same lane

Start of 300 to beginning of second 4X100 exchange zone in same lane

Start of 200 to beginning of third 4X100 exchange zone in same lane
120 m Start of 110 hurdles to end of non-staggered 4X400 exchange zone

Start of non-staggered 4X400 exchange zone to end of first 4X100 exchange zone in lane one

Start of first 4X100 exchange zone to end of second 4X100 exchange zone in same lane

Start of second 4X100 exchange zone to end of third 4X100 exchange zone in same lane
150 m Fourth 300 hurdle to finish line in same lane

Start of 400 to fourth 400 hurdle in same lane

Start of 300 to fourth 300 hurdle in same lane
250 m Fourth 400 hurdle to finish line in same lane
350 m End of non-staggered 4X400 exchange zone to tenth 400 hurdle in lane one

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