Dorcus Inzikuru Steeplechase Training Program By Renato Canova. In this 12-week 3000m2 Mile training plan Im including the training sequence that Ive successfully used with my high school runners my collegieate runners and pro runners.
Sweat Elite 3000m Steeplechase World Record Holder Saif Facebook
3000m2 Mile Training Plan Level 3.
3000m steeplechase training program. The 3000m steeplechase training regime is almost entirely like that of the 5000m and the 1500m events. The following is Lydiards 3000 meter training for high school age runners. Below are three 3000m Race Prediciton workouts.
She won the inaugural world title in womens 3000m steeplechase as well as the first Commonwealth title in the event. The average pace you hold in these workouts offers a good prediction of what you can do in a 3000m race. Following cross country season steeplechase training should be divided into two distinct phases.
Dorcus Inzikuru is a Ugandan track and field athlete competing in the steeplechase. Discover the methods of eliteprofessional runners right here. Run the 3000m sc.
From mid January to mid March speed endurance training is emphasized in the 1500m5000m ranges with more. He was coached by Renato Canova. A classic formula has been 25 times the track racing distance at an enjoyable pace on a pleasant possibly scenic course.
I believe there should be about a 20 seconds variance between the 2 mile time and the steeplechase time. Hurdling presents the additional challenge. Training for the steeplechase has many similarities to training for the 1500m3000m5000m events.
At major championships the 3000m steeplechase format typically consists of heats sometimes semi-finals and final. Running Science features his training program and log. Saaeed Saif Shaheen formerly Stephen Cherono is the current 3000m steeplechase world record holder 75363.
The steeplechase is a relatively untapped area of success for Canadians internationally. 3000m steeplechase training should incorporate the same volume as a 5000m training plan. Girls race 2000mSC Boys race 3000mSC Incorporate Hurdles into training year round.
The water jumps landing area is 12ft 366m long and 70cm at its deepest. A 900-2 miler should be able to run an 840 steeplechase time for a 20 second variance between the flat 3000 time and the steeplechase time instead of. Steeplechase Training Train like a 3000mboys can train like a 5000m runner to have endurance required for the barriers and water jump.
The most successful steepler at this level has been Graeme Fell Victoria BC in the late 80searly 90s who is also the current Canadian Record Holder for the 3000m sc 812. Rules of Competition training guidelines 61 20. Each week should include rest days as needed.
It is an obstacle race over the distance of the 3000 metres which derives its name from the horse racing steeplechase. The two base workouts endurance and strength are done on different days. For as long as possible.
Lyle Haebe Marquee event at Western everyone wants to try it. For 3000m steeplers that would be 7500 meters about 466 miles. The areas to work on are speed endurance and strength.
The schedule is taken from the book Running The Lydiard Way published in 1978. Currently Joel Bourgeois of Moncton NB leads Canada. Dorcus Inzikuru Steeplechase Training Program 999 Add to cart.
In fact this plan is perfect for younger high schoolcollegiate runners. Training Programmes for the various distances 34 181 800m 35 182 1200m1500m 39 183 2000m3000m Steeplechase 44 184 3000m5000m10 000m Cross Country 50 185 Road Running Marathon 55 19. Must have the speed of a miler and endurance of a 5k runner.
Youll develop stamina speed sprint and leg turnover. Marta Dominguez Training Program 999 Add to cart. You can learn more in the Race Prediction workouts and Time Trials post.
Developing Steeplechase Talent Not a stepchild event some programs cdeetso epoga s approach as athletes not strong enough for 5k or fast enough for 1500 Top steeplersneed to be good at other events. It takes about that long for your body to absorb the fitness gains from the training. Her coach is Renato Canova.
The 3000 metres steeplechase or 3000-meter steeplechase is the most common distance for the steeplechase in track and field. Monday - Long aerobic running 1 hour Tuesday - Long aerobic running 1 to 15 hours Wednesday - Time trails 5000 meters Thursday - Long aerobic running 1 to 15 hours. Stephen Cherono Training Program By Renato Canova 999 Add to cart.
Sometimes her name is spelt Docus. In addition to developing flexibility and hurdling technique the athlete should focus on developing a strong aerobic base in the initial phase of the training regimen. The mens barriers are 36in 914cm high the womens 30in 762cm.
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