See title. For someone with decent hurdling ability and slightly above average height, what is a steeple debut?
See title. For someone with decent hurdling ability and slightly above average height, what is a steeple debut?
9:00 +/- 5 sec with a 9:15 ish +/- 5 sec opener
Run 5k pace during your steeple debut.
------------
Hurdle mobility drills
Walk over row of hurdles
Alternate Step Over/squat under
Lead/Trail leg drills
Barrier at the long jump pit. Just a couple jumps into the pit
Practice your technique
1k reps with 2 hurdles(not barriers) opposite sides of track at low height. This way you can be flawless while hurdling at a low height, no stutter stepping.
Yeah, goal is to go through the first 2000 between 5000 and 6000 pace (closer to 6000). I think I’ll slow down by about 0.5 per barrier and 1 per water jump which seems to portend well, but I’m not going to push it until I have under 800 to go to avoid rig.
I had very similar times, 3:55 1500, 8:18 3k, 14:29 5k. My first steeple was in the 9:30s, and my best was 9:10.
My 5K was not as fast as yours but I'm guessing my 800 (1:55) was a lil better and I was 3:49 1500. I also ran 300 hurdles in HS. 1st steeple was 9:17 and it was f'ng miserable. I would say it gets easier and I guess it does, but that's a relative term. Good luck.
My first steeple with similar flat fitness was 9:35. Got down to 9:03 by end of season.
Debut is somewhere between 9:05 and 9:15. End of season maybe 8:45 if your fitness is improving, you run a few, and get into a good fast race.
How many times are you going to start the same thread?
First steeple could be real difficult but if you think you're ready for the hurdles you should definitely try to break 9, but don't go out crazy fast.
Around 8:45 steeple should be possible.