Running my first steeple. How hard will it be for me to run anywhere from 55-60s slower than my flat 3k time?
Running my first steeple. How hard will it be for me to run anywhere from 55-60s slower than my flat 3k time?
easy
i think 3ksc times are supposed to be roughly equivalent to 2M times
It's really more of a proportional thing than a specific amount of time.
Also proper hurdling technique will minimize the relative amount of time added.
Using extreme examples I don't expect a 15 minute 3km runner to run under 16minutes.
Evan Jager for example is likely capable of 7:30 and 7:57. (27 seconds).
A guy with a 9 minute at 3km will find it hard to run under 9:45.
If you're closer to the latest example and hurdled a bit in training, you can absolutely add less than a minute. Provided you nail your pacing right, otherwise you'll fade badly. Good luck!