5x1000m, 3 36inch hurdles a lap (7 total for the rep)
3:05-2:59-2:54-2:49-2:46
3min rest after first two, 3:30min rest after third while changing to spikes, 4:00min rest after 4th
thoughts?
5x1000m, 3 36inch hurdles a lap (7 total for the rep)
3:05-2:59-2:54-2:49-2:46
3min rest after first two, 3:30min rest after third while changing to spikes, 4:00min rest after 4th
thoughts?
should add all 5 barriers to develop realistic rhythm . unless ur trying to run 8:30, it doesn’t make sense to fool your body with faster race paces, especially in over distance workouts
These were the steeplechase workouts that worked best for me. (in order)
1. none
2. none
3. none
4. none
5. none
6. none
7. none
8. none
9. none
10. none
malmo wrote:
These were the steeplechase workouts that worked best for me. (in order)
1. none
2. none
3. none
4. none
5. none
6. none
7. none
8. none
9. none
10. none
You can't argue with a legend.
malmo wrote:
These were the steeplechase workouts that worked best for me. (in order)
1. none
2. none
3. none
4. none
5. none
6. none
7. none
8. none
9. none
10. none
Me too!
Never ran workouts over barriers or hurdles. Just tried to improve my flat times and steeple times came down with them, I think that's what Malmo is suggesting. Sure practice hurdle techniques, but nothing replicates race time realities over barriers.
steeplepeople wrote:
Never ran workouts over barriers or hurdles. Just tried to improve my flat times and steeple times came down with them, I think that's what Malmo is suggesting. Sure practice hurdle techniques, but nothing replicates race time realities over barriers.
I'm not really suggesting anything, I'm merely pointing out the reality of resuls that could be had by doing zero steeple training. The year that I did a lot of steeplechase traing I always felt flat in races.
If you understand the how of approaching hurdling and you focus on becoming a better runner you'll improve your steeplechase times.
I really think that repeats over batters are unnecessary...... BUT I wouldn't tell you not to do them. If you believe that it will help you, then go right ahead. If not, then do like I did..... Does that make sense?
Do what works for you.
It's unusual to do a workout like this that's longer than the (steeplechase) race distance. 3200m with 5 hurdles/lap broken up into 4 x 800 or 3 x 1000 should be enough. Practice the water jump as a drill outside of intervals on the track. The standard drill is to place a 36" barrier at the end of the LJ runway and land in the sand.
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