With good, average and poor technique
With good, average and poor technique
9:29.99
Good 9:15
Average 8:55
Poor (me) 8:35
It also depends on your body's ability to handle the changes of pace in and out of each barrier and the water jump.
good - 8:50
average - 8:40
bad - 8:30
8:45-8:50. Sorry, can't tease it out any finer than that. I hope other coaches/athletes will weigh in.
Obviously if your technique is *really* poor, you could be an 8:30/3k person and not break 10:00 for the steeple. (I've seen something like that. It was ugly.) BTW "technique" here refers less to how you clear barriers and more to your overall approach to the race:
*Especially for beginners, starting at a moderate pace and gradually picking up as the race progresses is usually a sound policy.
*Cultivate a feeling of "flow" over the barriers, rather than using a dramatic, rhythm-killing "attack" at the barriers.
Okay is 40sec slow, good is like 30sec.
The real key is once you start dying in a steeple, you are toast. In a flat 3,000 or 5000 you can come back from goingboutbtoo hard, not in a steeple.
8:50
I went 8:26 and 9:07 with Kenyan technique (run hard in between barriers)
Doesn't matter your flat time, anyone good at a flat 3k has no guarantee of even a decent steeple.
Standard Bearer wrote:
Okay is 40sec slow, good is like 30sec.
The real key is once you start dying in a steeple, you are toast. In a flat 3,000 or 5000 you can come back from goingboutbtoo hard, not in a steeple.
^that^
There are few guys with 15-20 seconds, but that probably reflects the fact that they focus on the steeple and run it more often (and when they are sharp.
Me - 8:38 and 9:04
You should be around 4:05 1500 shape to run 9:30.
I ran 8:59 indoors and then steepled 9:33. I also ran an outdoor 5k in 15:23, which is equivalent to an 8:45 3k according to McMillan.
I went 8:13 in the 3k during indoor and then ran 9:45 in the steeple outdoor. So yeah..I suck.
Thanks for the responses
I think the steeplechase may be my best event because I have good jumping ability
The only problem I see is that I have terrible balance and very poor coordination, is this going to be a problem? How will this affect me?
Steeplechasers wrote:
Thanks for the responses
I think the steeplechase may be my best event because I have good jumping ability
The only problem I see is that I have terrible balance and very poor coordination, is this going to be a problem? How will this affect me?
Steeple can be pretty wild. Doesn't take much
; like a guy stutter steps, gets bumped off balance; you have to be able to react. First couple seem wild, especially the water. Back when I ran them I didn't have the fancy meshy shoes. Wet spikes suck!
Obviously you need to do intervals over hurdles. A buddy of mine ran 5:37 for 2000sc as a junior. He was super strong, tons of hills and worked technique all winter.
This does not directly answer your question, but still provides a guideline for conversions. The general rule of thumb is that a 3000m steeple time is roughly equivalent to the same time in a 3200m.
Kyle Schmidt wrote:
Good 9:15
Average 8:55
Poor (me) 8:35
Idiotic answer.
Anybody with only 15s diff between the 3000 and the 3000sc simply hasn't maximized their 3000. Period.