Let this be the official steeplechase training thread. I plan on running the 3kSC this spring for my outdoor season and would like to know key drills, workouts, lifts, and any other tips and advice on steeple chasing. :)
Let this be the official steeplechase training thread. I plan on running the 3kSC this spring for my outdoor season and would like to know key drills, workouts, lifts, and any other tips and advice on steeple chasing. :)
freshman freshman freshman wrote:
Let this be the official steeplechase training thread. I plan on running the 3kSC this spring for my outdoor season and would like to know key drills, workouts, lifts, and any other tips and advice on steeple chasing. :)
Have you ever run a steeplechase race over any distance?
What are your times over flat races?
Nope I've never done the hurdles or SC.
I'm a freshman in college, my high school times were
800: 2:09
1600: 4:44
3200: 10:01
5k xc: 16:54
My cross country season ends this upcoming Saturday, I'd begin after my 7 day break.
You're looking to break 10 in the 'chase your freshman season.
Here are some tips to get you started:
MOST IMPORTANT
#1- The steeplechase is a 3000m RUNNING race.
#2- The steeplechase is a 3000m RUNNING race.
#3- 3000m of RUNNING with only 28 barriers and 7 water jumps.
#4- Hurdle mobility drills. You can do this as part of your warm up.
Line up 10 hurdles, set them on the lowest height and walk over them like this:
Step over with your right leg first
Step over with your left leg first
Step over alternating legs
#5- Hurdle wall drill lead leg. Put a hurdle against a wall and set to barrier height of 36 inches. lean forward, lead with the knee, and put your foot on the wall above the hurdle. Do this with both legs.
#6- Hurdle wall drill trail leg. Put your palms on the wall with your arms straight out, lean slightly forward, and put the hurdle to your side just behind your heel. Now work on your trail leg. Start by holding a high knee position in front of you with your trail leg. Now bring your trail leg straight back and bring your knee over the hurdle and back to the high knee position. Keep your head, shoulders, and hips forward during this drill. Do with both legs.
#7- Cheated hurdling during your workouts(keep hurdles low)-
Tempo run on the track. Set out 2 hurdles at the lowest height on opposite ends of the track. Once or twice a mile go over the hurdles and rehearse good technique. 2 quick steps into the hurdle and out of the hurdle.
#8- Steeple specific workout. Low hurdles. 3x1k reps at race effort with 2 hurdles between 400 and 800m.
#9- Work on running in a pack. Put a hurdle in lane 2 and run a workout with your teammates. Stay in the group and move out to hurdle, then join back with the group. This is an excellent workout because it helps you get back on pace after you hurdle. When you start becoming a better hurdler you'll notice you can run with the group and hurdle without losing any ground.
#10- The main thing with training is to get comfortable running and hurdling without slowing down. Once you're in the race setting, you want to be able to compete without thinking about barriers.