So fellow letsrunners tomorrow I want to do a workout which in theory would be an introduction to my steeplechase training. I never ran the event, but I will on May 14th.
The idea would be: Normal warm-up, stretching, some drills over the hurdles.
The workout itself would in theory be: 6 or 5 x 800m repeats with 2 minute rest.
The hurdles would be at 40m, 120m, 200m, 280m and 360 on lane 2, then I would do the tangent from 360 to 400m and run the last lap (440m actually) without barriers on lane 1. I'm setting them at lane 2 in case I don't have the track to myself only.
Is that a good workout? Any suggestions? Should I switch the laps (first free, second with hurdles) and try to even split in the process?
I have currently 9:03 over the flat 3km but feel like a 8:50 is possible.
My goal is to run 9:30 also, but it might be very ambitious for a first time.
Thank you.