For the 3000m steeple chase it is roughly the same as your 3200 time?
Or how would you compare it to your 5000 time? Same pace as your 5000?
For the 3000m steeple chase it is roughly the same as your 3200 time?
Or how would you compare it to your 5000 time? Same pace as your 5000?
i've heard add about 45 seconds to your 3000 time if your around the 900 mark
but i could be wrong, it could be more like 30-40 like you said
BUMP though for answers
I heard if you're a good hurdler then its almost dead on to your 2 mile time.
ex.-good hurdler 835 steeple...835 2 mile...
inquiring minds want to know wrote:
For the 3000m steeple chase it is roughly the same as your 3200 time?
Or how would you compare it to your 5000 time? Same pace as your 5000?
5k pace would be ambitious even for a superb hurdler. If you could steeple at your 5k pace the following performances would be equal:
steeple 5k
9:30 15:50
9:00 15:00
8:30 14:10
8:00 13:20
7:53.63WR 13:09.38
Probably subtract 30 seconds from each of those 5k times to make roughly equivalent performances.
milius vanilius wrote:
i've heard add about 45 seconds to your 3000 time if your around the 900 mark
Works for me - I ran 8:16 / 8:57 in my youth, and most club athletes at a similar level had a similar differential.
I was at a steeple coaching workshop by John Bicourt last month - made it to two Olympics for GB, then became coach/agent to many world class Kenyans in the 1980s and 1990s. He was an exceptionally good hurdler with a differential of about 25 sec (and he'd feel his leg brushing the barrier). He spent a lot of time in the early 90s coaching guys around the 8:05 mark, who still had a 45sec differential, telling them that they could take off ten seconds with decent hurdling technique. Guess what, Shaheen has a 31sec differential, and Barmesai had 21sec (although he hasn't done many flat races). The 12 second drop in the world record from 1989 to now is largely down to lower differentials i.e. better hurdling and more event-specific training.
If you're new to the event, don't be surprised to have a differential of 1:00 or even 1:30. Technique is not just about being able to do a few hurdle drills, it's about being able to maintain it when tired; this needs several races as practice, and reps over barriers.
Someone a while ago pointed out that the WR pace per kilometer for the steeple is the same as the WR pace per kilometer for the 10000m (about 2:36-2:37 or 62-63 per 400m)