Steeplechase
Posted: Mon Mar 21, 2005 2:16 pm
What drills are good to develope a beginner at steeplechase?
Coach Joe Vigil recommends that flat 3,000 meter, 3,000 meter steeplechase and 5,000 meter runners work the same type of workouts with only two differences. One is the implementation of work to provide for individual variability. The other is to have steeplechasers work on the techniques of steeple chasing.
At least once a week, athletes should concentrate on barrier work, and most of it should be on the grass infield. Also work on water jump clearance technique.
BASE MICROCYCLE:
Sunday
Long run
Monday
Recovery run from Sunday
Tuesday
Short run in the morning
Medium run in the afternoon
Wednesday
Fartlek run
On the alternate workout, every other week, run light surges of one, two and three minutes duration during the Fartlek run.
Thursday
Repeat miles or 1K's
Friday
Recovery run
Saturday
Alternate a 20 minute anaerobic threshold run one week with a 6-8-10 mile on the next Saturday.
PRECOMPETITIVE MICROCYCLE:
Sunday
Long runs
Monday
400 meter workout
Tuesday
Recovery run of 1 hour
Wednesday
Recovery run of 1 hour finishing with 6-10x150 meter strides on the track
Thursday
Repeat miles 800 or 1000's up to 85 or 90% all out effort
Friday
Recovery run of 1 hour
Saturday
Competition or an AT run of 4 miles (20 minutes) x 2
NOTE:
To develop overall racing ability from 800-5,000 meter distance, use the 5 Tier Program presented by Martin and Coe in their book on distance running.
Coach George Payan
www.coacheseducation.com