Hi
Iam asking what PBs do i need to run the 3000m steeplechase unser 9:37
So wich times at:
800m
1500m
3000m
5000m
and maybe 10k Street
i should be able to run
Hi
Iam asking what PBs do i need to run the 3000m steeplechase unser 9:37
So wich times at:
800m
1500m
3000m
5000m
and maybe 10k Street
i should be able to run
Steeplechase is pretty unpredictable. Some people can hurdle and keep running and some people can't. Just hop in a race and see what happens.
double mile between 9:30 and 9:40
Sc-Lovar wrote:
double mile between 9:30 and 9:40
Agree. Whatever you can run for an all out 3200 on the track is the best predictor of what you should be able to run a 3k steeple in given you are a decent hurdler. If you are a great hurdler, you can run faster than that. If you can't hurdle, add 2 minutes to that time.
My PR's:
:49 split
1:54
3:54
9:11
15:12 (doubling back from a 9:23 SC)
My freshman year I had PR's of
1:56
3:57
9:42 SC
The year I ran 9:11 we did a 3k time trial where I ran 8:40. I do think that the best indicator of a efficient hurdler is your current 3200 fitness. I would suggest doing barrier clearances every day on the grass. With drills I would try to get in 40 clearances/day trying to stay low and keep the total distance covered in each clearance down. IIRC I was jumping 15'/barrier when I first started and worked to get that down to 12'.
Good luck!
But dont hurdle too often in training, or your season will be short
Another point of comparison
800 1:58
mile 4:19
SC 9:04
5000 14:48
Another -
3:58
8:26i
9:07 SC
14:28i
When do you start to do hurdle track workouts? and wich distance?
I would suggest working with hurdles/barriers year round on a limited basis. We would incorporate hurdles in different 1k workouts but often stay in lane 1 and not jump the pit. A workout may look like this: 5x1k @ 3min, 1-2 min. rest. Reps 1,3,5 with hurdles, 2 and 4 without. We didn't do a ton clearances during a workout but would do drills after our workouts and even on recovery days. I basically trained as a 1500m runner who did a lot of hurdle drills. My coach was a big proponent of 10,000 clearances a year (28/day). Although I know we never hit that he did try to get us there. As I said before most of our drills and technique sessions took place on the grass or into the LJ pit.
Do some endurance work, like pylos or burpees
I ran exactly 9:37 once.
I ran 8:48 for 3k the preceding indoor season, and 14:57 for 5k the next week.
In general I would say 4:00-4:10 for 1500 and 14:45-15:30 could be times a 9:37 steepler runs. All depends on how efficient you are at clearing the barriers And water.
Here's another piece of advice: race the distance every week.
Here is my FR year in college, when I ran 9:37 to qualify for US Jr Nationals, and then ran 9:28 there for the bronze.
06/22/97 - USATF Junior Championship 3000m SC, 9:28.58 (Bronze Medal)
06/17/97 - 1600m Time Trial, 4:33.75
06/07/97 - Twilight 5K, 16:05 (7th Place)
05/17/97 - MADD Dash 5K, 16:01 (1st Place)
05/10/97 - Florida State Last Chance Meet 3000m SC, 9:37.34 (3rd Place)
05/04/97 - Nike Twilight Last Chance Meet 3000m, 8:48.68 (4th Place)
04/27/97 - Miami Mile by AvMed, 4:41 (2nd Place)
04/26/97 - Scholarship Saturday 5K, 16:23 (1st Place)
04/19/97 - TAAC Conference Championship 3000m SC, 9:52.00 (2nd Place)
04/13/97 - Florida Intercollegiate Championship 3000m SC, 9:50.85 (5th Place)
04/05/97 - UM Gatorade Invitational 3000m SC, 9:50.92 (2nd Place)
03/27/97 - Florida Relays 5000m, 15:54.40 (16th Place)
03/22/97 - FIU Invitational 3000m SC, 10:01.90 (3rd Place)
03/16/97 - Westchester Gatorade Invitational 1500m, 4:15.22 (6th Place)
02/09/97 - Barnett Bank Invitational Mile, 4:28.00 (2nd Place)
01/26/97 - University of Florida Gator Invitational 3000m, 9:01.68 (16th Place)
01/17/97 - 1500m Time Trial, 4:14.77
Train in the winter like 5k-dude, during trackseason like a miler
Based on the posts in this thread and this calculator, http://timescalculator.appspot.com,it looks like 3k steeple time is about equal to your 2 mile ability.
The calculator says 1:58 and 14:48 is a 9:08 2 mile which looks is close to his steeplechase time
For this guy, it says 3:58 and 14:28 is a 9:00 2-mile which is close to his steeple time.
And finally for this guy, it says 3:54 and 15:12 is a 9:16 2 mile which is close to his steeple time like the previous two examples.
Enter your goal steeple time into that website, and play around with mile times. What do you get?
sub 16:00 for 5k will work
sub 16:00 for 5k will work with a save techniqe, not for a beginner...
Any experts like tinman?
I was a 9:33 steepler in college.
Other PRs:
1500m - 4:10
3000m - 8:59
5000m - 15:23
Good luck.