sub 9min Steeplechase target

That's a realistic goal. Your improvement will slow due to diminishing returns, but you have years left to still keep improving. Keep up the good training; it will be easier to see a year or two from now how much you've improved than it will be to judge yourself off just a few months and a few races. Run consistently, work on hurdling, and enjoy many years of quality running.

Wow -- you're quite fast for only running a few years!

For the most part, your times get worse as the distance gets higher. 800 and 1500 are very good; 3000(flat and steeple) less good; 5k even worse; and 10k comparatively bad. (Although not, by any means,slow in the grand scheme of things.)

1:55/3:57 is enough speed to break 9 for the steeple. 8:49 (or slightly better)/15:02/32:30 is probably not quite enough endurance

This almost certainly means that you either run too little mileage or run that mileage too fast. How much do you run? At least in the off-season and early competition season, you probably want to run 10-15 miles more per week, unless you are already doing 75+ regularly. If that is the case, run most of those miles ~30 seconds/mile slower for the next two months, making sure to do plenty of strides or 200s with full rests at 1500-3000 pace. After 8-12 weeks of proper base like this, you ought to be able to go way faster for that 10k, and set yourself up for a better steeple.

I ran 3:56 1500, 9:10 steeple. So you are not far off 9:00. I was doing about 60mpw at the time. I agree with the previous poster. If you can get to 75-80mpw and some steeple-focused training you should have a good shot at sub-9.

I think you can definitely get under 9 minutes in the steeple, but I'm curious if you have been advised by a (good) coach as to what events you are most likely to succeed over the next few years.

You have run well, but did you train specifically for any one distance? Assuming you did not - as most kids your age due to high school schedules - then you have been in better shape than your PR's indicate.

Are you choosing steeple just because it is fun? There's nothing wrong with that. I just think most of us dedicate a lot of time and energy to Track and we would prefer to dedicate ourselves to the cause (event) we know we will be most successful.

I'd be more curious to see what you can do in the mile by the time you are through college. One way to look at it: 4-minutes of pain vs 8-minutes.

Whatever you do, if you're going to run, then run. Commit to it.

Yes. Thank you for the reply. I know, the key to success and improvment is working hard, and get consistently good training !

Yes I know. I've changed my coach to this year and I'm looking forward to think where I can improve till XC and then talk to him about my event goals and specific over which distances I will focus the next year(s)

I've run recently a 37sec. 300m in training and my coach told me that with this speed we should focus on 1500m, which helps to get good times over 3,5k.

What do you think? I think my speed is ok for now, but I've to work on my endurance to get better pr's on 3k-5k..

ps: I live in Switzerland, so the mile is not so famous and known to train specific for this event, but I know that particularly in UK and US it is a important indicator for mid-longdistance runner.

a dog wrote:

For the most part, your times get worse as the distance gets higher. 800 and 1500 are very good; 3000(flat and steeple) less good; 5k even worse; and 10k comparatively bad. (Although not, by any means,slow in the grand scheme of things.)

A nitpick:

IMHO, his 5000m is much stronger than his 3000m. I think 8:45 is worth 15:20 or so. I'd even suggest that his 5000m is on par with his 8/15. The 10 is certainly a little soft, but perhaps you'd expect that from a young 1:55 guy.

I do agree with you that 1:55 speed is plenty and that specific endurance is the next step.

Yeah, I do like 50mpw, so I think that i must do more and do them little bit slower ( I run them now 6.10 per mile ) What do you think in general, is it clever to train with my pr's now the Steeple or have I better options in better events now.. ?

Thanks for the reply:)

Thank you, hopefully more to come !

I think the problem is both: I do 50mpw and run them in 3:50 per km - equally to 6min mile. I think but I have a lot of poential do better my endurance because my speed is fine. My coach think I could run near 50 sec for the 400m ... but I dont know in which events I should focus with the World Junior Championsship comming next year..

Iskra waran Abdi? Are you Somali? You should try to reach out to Mustafa Mohamed for some tips. That would be more helpful than anything on here.

50 mpw at 6:10?

Wow

Is that averaged or your long run only?

Abdi wrote:

Yes I know. I've changed my coach to this year and I'm looking forward to think where I can improve till XC and then talk to him about my event goals and specific over which distances I will focus the next year(s)

I've run recently a 37sec. 300m in training and my coach told me that with this speed we should focus on 1500m, which helps to get good times over 3,5k.

What do you think? I think my speed is ok for now, but I've to work on my endurance to get better pr's on 3k-5k..

ps: I live in Switzerland, so the mile is not so famous and known to train specific for this event, but I know that particularly in UK and US it is a important indicator for mid-longdistance runner.

You're right to think that you have pretty good speed. Just know that it will get better. You are also right to want to "increase your endurance." I'm assuming you mean by logging more mileage each week. As you increase mileage, keep doing moderate to fast strides a couple times per week to keep things from going stale. With your mileage increased without injury everything will get better, not just the longer distances. Most importantly, listen to your coach.

Report back, as we would love to hear how the season unfolds months from now.

walaalo waan kuu fexanahay:) How are u?

You know him personally or how to contact him ?

He was a top (steeple) athlete !!