3k Steeplechase

Training Advice/Discussion General

7 years ago 05/27/2016 12:59am EDT

Hello everyone, I wanted to know if I am making the right decision in the sport of Track. I was thinking of moving up to the steeplechase for the 2017 Track season and make it my main event. I red shirted this season and focused on speed endurance with mileage around 30-35 a week. I just want to know what you guys think I should do for summer in terms of mileage. I come from a soccer background. Any advice?

Personal Records

100m- 11.7

200m-23.9

400m-50.8

800m- 1:55

1000m-2:29

mile- 4:19

Note: My Track Season is over.

7 years ago 05/27/2016 8:04am EDT

re: Alexis

Hard to say

Seems your good on short distance

Probably between 40 and 50, it really depend on how you want to train

7 years ago 05/27/2016 10:14am EDT

re: Alexis

your 1k is your best event right now but if you want to do a good 3k steeple you'll need to be in pretty decent 5k shape as well. I suggest starting at 30 miles or so and increasing it up to 50 by like 5-7 miles a week. After that you'll want to still increase it but do it slowly but ideally you want to jump to ~60 a week. Also now is a great time to get working on hurdle experience and walk through to increase flexibility and to get comfortable jumping over barriers. I suggest when you do strides at the end of a run to go to a track and do a few strides with 1 hurdle in it and get comfortable getting over this hurdle without breaking your stride and stutter stepping. Focus on accelerating into it and right out of it. You are a good runner and with increased mileage you should be able to run a fast steeple.

7 years ago 05/27/2016 12:06pm EDT

re: Old_Rag

I was thinking about doing cross country for the summer and fall season. Maybe even run for my school. Not really a big fan of the long distance but I guess it won't hurt to try. I found it boring back in high school, but now that I am growing up, my mentality is different and I do want to get better. 60 miles a week seems ideal. I do have some friends that ran 300m hurdles back in high school. I can contact them and ask for support. I can even have them video tape my progress and I'll post them here. Thanks for the advice. I will add them to my journal.

7 years ago 05/27/2016 12:31pm EDT

re: mauringuay

I want to train as a long distance runner during the summer and practice on hurdles at least once a week and increase it to twice a week during winter season. I will be running for my college team so it can help my endurance.

Should I race in any local 5k races?

I took a week off and training looks like this for the past 2 weeks.

Week 1

May9- 4.2 miles at 9:30 pace

May10- 1 mile at 10:00 pace

May11- rest

May12- 3 miles at 9 pace

May13- 3 miles at 9 pace

May14- 2 miles at 9 pace

May15- 6 miles at 7 pace.

Week 2- same as week 1

I know that I am taking it extremely easy but I just want to get in shape.

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