What would a 4:20 mile convert to in the 3k steeple? I know it might be hard to say because the steeple is a unique event, but I'm looking for a general estimate and something that I can shoot for when I run it. I'm probably average at the barriers, not that great. Thanks.
Strictly speaking, I'd say a 4:20 mile is approximately equivalent to a 9:12-9:16 steeple. However, if you've never run the steeplechase before and aren't experienced with the barriers/waterjumps, I'd add a few seconds to that. If this is the case, I say 9:20 is a reasonable time to expect.
I think it's a bit slower than that. A rule of thumb is that your steeple time should be close to your 2 mile time. It's kind of like the marathon, though, in that most people run a lot slower on their first one than they might predict from workouts.
Sweathog is dead on. Basically if you are starting out your goal should be to run about your 2mile time but its going to take you a while to work down to it. so if you've run 9:20 for 2 miles your goal should be a 9:20 steeple but you may well not crack 10 in your first few tries. In terms of mile time it really doesn't mean much, case in Point the School record holder at my school has a 9:14 but a 4:16 milePR now the old school record holder also had a 9:14 but he had a 4:07 mile.
what of 13:30 guy to steeple, he is good in hurdles coz he was once an hurdler?