3k time to 1st steeple race

Hrm... I would say a reasonable time to shoot for, given that you have no experience and no hurdle practice, would probably be around 9:50-10:00. Now if you tend to be a stronger, XC-type runner (as opposed to a pace-based runner), you'll probably be faster. Don't get out too fast, and try not to fall over the hurdles, you'll do fine.

Dude, your 3k steeple is about your 3200 time, give or take a few due to hurdling abilities, being a pussy, falling, etc. So I'd say 9:20 if you're the man, 9:30 if you're tough, 9:50 if you're a pussy.

I ran 9:29 in my first steeple 3 weeks after an 8:52 3k, which was a PR at the time. 9:30 should not be out of reach.

fat sh*t wrote:

Dude, your 3k steeple is about your 3200 time, give or take a few due to hurdling abilities, being a pussy, falling, etc. So I'd say 9:20 if you're the man, 9:30 if you're tough, 9:50 if you're a pussy.

Dude, no truer words have ever been spoken.

fat sh*t wrote:

Dude, your 3k steeple is about your 3200 time, give or take a few due to hurdling abilities, being a pussy, falling, etc. So I'd say 9:20 if you're the man, 9:30 if you're tough, 9:50 if you're a pussy.

what if i'm a pussy, have pure hurdling techniques, and fall a bunch of times.

My 3K PR is 8:33 I think, and I opened with a 9:18 and got to a 9:11 3 weeks later.

Being comfortable with going over the barriers with either foot will be key in your success.

Im just a little taller than 6' so that makes me pretty comfortable jumping off of either foot. I have done some practice with hurdling lately just not a whole lot.

I ran 9.06 for 3k and 9.43 for the steeple.

Don't forget that going over the barriers really saps your energy.

If you are a good hurdler you should be within 30 seconds of your 3k time

if you are afraid of falling/not a great hurdler try stepping on the barrier instead of hurdling this does 2 things 1) means you don't have to worry about hurdling and saves energy = makes it easier to get over the barriers...but it can cause pain in your back day after the race from leg jamming into the barrier - so try to get up over it and just tap your foot on the barrier + it can slow your momentum a little as opposed to hurdling. It also helps to not run directly behind someone so you can see the hurdles coming up (whether stepping or hurdling)

Just remember this one thing, if you forget everything you are told, DO NOT FORGET TO EXCELERATE GOING INTO THE WATER JUMP! Or you will be swimming.

Being comfortable going over barriers with both legs is NOT the key to success!

jerrry wrote:

if you are afraid of falling/not a great hurdler try stepping on the barrier instead of hurdling this does 2 things 1) means you don't have to worry about hurdling and saves energy = makes it easier to get over the barriers...but it can cause pain in your back day after the race from leg jamming into the barrier - so try to get up over it and just tap your foot on the barrier + it can slow your momentum a little as opposed to hurdling. It also helps to not run directly behind someone so you can see the hurdles coming up (whether stepping or hurdling)

I respectfully disagree.

I believe stepping on the barrier develops a crippling habbit. And as far as running directly behind someone, this is an important part about racing in the steeple. Moving to the side can discourage aggresive moves, which is a key tactic in steepling. Stepping on the barrier equaling energy conservation? Maybe, however, you won't actually be competitive, unless the race/runners are slow and equally unsure.

My personal opinion is, the steeplechase is designed for average to slightly above average runners who are tough and more coordinated than the average runner. I personally have beat guys that are 3:50 1500 guys and have been beat by 15:00 5K guys. The steeplechase is a lot like XC; a great equalizer.