I have a new steepler and he is opening up his steeple in a couple weeks but he just did this workout earlier today (windy conditions).
8 x 400 with every other rep over hurdles (1:30 rest)
averaged 67-68 on the open 400s
averaged 70s on the hurdle 400s
Decent hurdling form, looked pretty relaxed even through the wind.
PRs of 4:20, 9:35 & 15:20
what shape do you think he can run with his first steeple?
Really hard to say. Maybe 9:20 to 9:30? Maybe ask Malmo.
I ran 9:35 for a 2 mile my senior year in high school. 3 weeks earlier I ran my first steeple at a spring break open meet and ran 10:04. My first steeple as a college freshman I ran 9:32.
Why on earth are you having him run 8:45 pace over hurdles? That’s completely unrealistic. Have him do some hurdles at 74(5k race pace) and see how he looks then.
If his hurdling and water jump are very good then 45-50s slower than 3000m best.
Here is a rough predictor. Take their current expected time on a flat race of the same distance, and add the following (just count the water jump as a barrier, since it generally averages out):
Bad steeple tech: +1.5-2sec per barrier
Ok steeple tech: +1 sec per barrier
Strong steeple tech: +0.75sec per barrier
Athletes with excellent will be a bit less than 0.75sec per barrier (20-25s.ec slower for 35 total barriers)
4 400s over hurdles isn't going to tell you a lot about steeple potential. Almost anyone can probably fake it enough to get through 400m with a few hurdles. It really comes down to whether you can keep it up when you are fatigued. You aren't really going to know that until the race (or with longer repeats). I would have them start out a little conservative and pick it up for the last 3 laps if they can. The first steeple race is all about surviving. From there you can shave off time each race.
New update, 6:18 in a solo 2k steeple time trial. Went out a little too fast and paid for it over the last lap but a good first time for racing the steeple.
Recent workout: 5 x 800 with second lap over hurdles (wanted the hurdle lap to be 74-75 and open 71-72)
72-72: 2:24
71-75: 2:26
71-75: 2:26
71-75: 2:26
72-75: 2:27
Races the first steeple on friday, what should a good goal time be?
Sub 9:45. That first steeple is a grind.
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Great interview with Steve Cram - says Jakob has no chance of WRs this year
Running for Bowerman Track Club used to be cool now its embarrassing
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
2024 College Track & Field Open Coaching Positions Discussion