Hi,

I am interested in training for the 3000m steeplechase and have no idea what type of training would be suitable. Especially how long should your long run should be around.
I understand every runner is different and at the moment my longest run is 50-60 min and or i may do a run in the morning 45 min and a run in the evening 20-30min.

Could people give me some advice on what a typical steeplechase runners training week may look like and suggest some things I could include into my training week that could assist me.

taken from simon vroemen's website:


i think the fartlek is important especially when you hurdle you need to accelerate after clearing it and just need to have a good change of pace.

your long run is definitely not long enough, 70 minutes minimum (range 70-80), you are currently right on the border of what i would consider a long run.

try walking over hurdles as well, this will really free up your hips and improve flexibility. start with about 4-5 and walk over them 4 times.
heres an example http://www.youtube.com/user/jimvance123#p/u/3/zYGL5K_N3S8

you should start out by taking two steps over a hurdle as opposed to the one shown in the video (where the guy does one step between each hurdle). when you get used to this increase the height and complexity of the drills (look at the other videos posted by this guy)

Thanks for the website. Well if 70 min is considered a long run then would you think to do that once or twice a week? I guess if you are training on the lines of a 1500m runner once a week I would say would be enough. Then with double run days double running runs AM fartlek 45min PM 30 min.

70 minutes or more once a week, remember running is a very simple aerobic activity, the more you do the better you'll do.

is this for winter training or training in the summer? because if it's winter training then the long run should be even longer still

Steeple is about strength, endurance and technique, and i my opinion is one of the toughest distance events. As far as running goes if you trained like a 1500 to 5k runner distance wise you will do well.

The water trap needs to be practiced regularly by either jumping from a barrier into a sandpit or better still use a real water trap if your track has one. The water trap is around 3.6mtrs and really good steeplechasers don't even get wet feet fully clearing the water. But to start with most runners land with one foot in the water near the edge and step out dry with the other.

Once a week put 4 hurdles at the right height at each corner of the track just like in a race and do your normal interval/repetition workout but with hurdles (hurdles are safer in training than using barriers).

The good thing about steeple is sometimes really good runners just arnt strong enough to do it well and average runners seem to do better as they may have better tecnique.

It is one tough event and i often get my distance guys to "have a go" at it and even if they suck at it they have more appreciation for flat running and more respect for steeple runners.

Due to the rarity of steeplechase races is there any real point of doing interval session over hurdles once a week?
wouldn't it be seen as more beneficial to do sessions on the track regularly without hurdles tailored towards 1500m-5km training in the aim to improve your flat 1500m and 3000m times first which will clearly have a positive effect on the long term to your 3000m Steeple times. Only really doing sessions over hurdles about month out from a steeple race. However regularly including in your track sessions hurdle drills etc to improve strength and mobility in the hips.

Sorry i was a bit vague, yes in the last 2 months weeks before a major race is when you hit the jumping practice hard.

well i quoted some material from simon vroemen's website about training with 2 hurdles on the track all year round, i think this would be really beneficial for strength and he seems to like it (i'm not going to argue with a 8.04 3k steepler). do what suits you, play around with it.


agreed

the water is meant to cushion your landing, i don't suggest ever trying to clear it completely even if the best steeplers do (mainly extremely limber kenyans).

i have always thought steeplers were extremely good athletes and the event isn't treated with enough respect in australia, the best steeplers are amazing because of their change of pace and ability to run fast when tired. i wish it was more popular here in australia.

[quote=] wish it was more popular here in australia.[/quote]

I think it is gaining is popularity, there are plenty of juniors u16, U17, u18 right now who can do 2k steeple in around 6 minutes so the future looks good for the boys. Just need a few to keep it going over the 3k distance. In junior ranks it used to be considered a "soft" event to qualify for nationals in, but if you look at Hobart junior Nationals last year there was over 25 in the u16 2k steeple alone. So there is great interest building in this event.

Like i said it's not always the fastest flat runner that wins, so it gives the slower 1500/3k runners a chance if they work on their jumping.