Sub 9:10 Steeple

Currious that you don't have a 1500m time, but all of the others look right in line with a ~9:10 steeple if you've got decent hurdling.

I ran a bit under 9:00 with 1:56, 3:51, 8:28, 14:57.

I forgot to write it, but I have a pr of 3:57 for the 1500m ( tactical race )

Yes I think, I must work harder to improve my hurdling technique.

I was 1:55 / 3:52 when I broke 9:00.

The more specific steeple training you do, the better. A few months, first hurdling smoothly over a few hurdles, then progressing to longer reps with 5 hurdles in lane 2. Get used to running through the fatigue. Very few people learn to hurdle well THEN learn to keep hurdling when tired. It's a bit of a "wading through treacle" event, so hill reps or long reps over hurdles are relevant.

Abdi wrote:

I forgot to write it, but I have a pr of 3:57 for the 1500m ( tactical race )

Was every 1500m you ran tactical?

Yes I think, I must work harder to improve my hurdling technique.

and you need to break 9:30 before worrying about 9:10

In answer to your question run more miles

Your 800m/1000m look like enough speed, and you seem to have decent endurance with a 15:02 5k. Your flat 3k is fast enough to break 9:10. With your steeple pr at only 9:32, that indicates you are pretty terrible at hurdling over barriers and getting over water jump. You should see at least a 40 sec difference between flat and steeple 3k times at the slow end of range for runners competent over hurdles. That still only gives you a 9:18 then by that logic and 9:08 if you improve that to 30s difference. So improve that flat 3k and work on hurdles and water jumps, especially when tired. Its all about getting over the hurdles as efficient as possible using as little as energy as possible.

I was 14:42 5K, 3:56 1500 when I ran a 9:12 steeple, and I ran a 1:56 on a 4x800. You are there, You just need to run a steeple on the right day. Y&ou have some talent if you are hitting those times on 40 mpw. I was at 70 mpw when I ran those times.

eurodonkey wrote:

I was 1:55 / 3:52 when I broke 9:00.

The more specific steeple training you do, the better. A few months, first hurdling smoothly over a few hurdles, then progressing to longer reps with 5 hurdles in lane 2. Get used to running through the fatigue. Very few people learn to hurdle well THEN learn to keep hurdling when tired. It's a bit of a "wading through treacle" event, so hill reps or long reps over hurdles are relevant.

I was 1:54/3:45 when I ran 8:30. All of the hurdling and drills isn't going to do squat until he becomes a better runner. The OP needs to run more and become a better DISTANCE runner if he wants to become a steeplechaser.

malmo wrote:

eurodonkey wrote:

I was 1:55 / 3:52 when I broke 9:00.

The more specific steeple training you do, the better. A few months, first hurdling smoothly over a few hurdles, then progressing to longer reps with 5 hurdles in lane 2. Get used to running through the fatigue. Very few people learn to hurdle well THEN learn to keep hurdling when tired. It's a bit of a "wading through treacle" event, so hill reps or long reps over hurdles are relevant.

I was 1:54/3:45 when I ran 8:30. All of the hurdling and drills isn't going to do squat until he becomes a better runner. The OP needs to run more and become a better DISTANCE runner if he wants to become a steeplechaser.

He has the endurance and speed to run his stated goal of sub 9:10, so wth are you talking about. 56s difference is way to much time between flat and steeple 3k times for a competent steepler. Improving his efficiency over barriers and water jump will improve his steeple time more than just focusing on becoming a better distance runner alone. He obviously needs to keep improving his overall as a runner as well. You stated the obvious and offered nothing to the convo.

Just upping your MPW will help improve your times, because 40 a week is def considered low mileage, especially for a steepler. but he will not see any dramatic improvment if doesn't improve his efficiency over barriers and the water jump.