All events in track need proper training. Distance runners mainly need endurance training, while sprinters focus more on power and form. The same is for steeplechasers.
Steeplers need endurance for the two mile race, as well as enough stamina to jump barriers, and even attack the water pit. A steeplechaser cannot rely solely on endurance. Barrier dynamics and jumping are what shaves the seconds off race times and gains a distance on competition in the race.
“The Fartlek method comes closest to the physiological, metabolic and technical characteristics needed for preparation for hurdles, by changing the protocol models that are normally used. By programming in the field, we can analyze a high level of experience that can be a practical and real reference for coaches, athletes, and scientists”
Now what exactly is “The Fartlek Method”?
Fartlek training consists of a ‘speed game’, as 15 repetitions of 1 min of slow work followed by 1 min of fast work, for a total of 30 min of work. During the Fartlek training, she tried to maintain a heart rate near that of her anaerobic threshold, as evaluated by the Mader test. Other possible training included interval training (10 repetitions of 200, 300 and 400 m) and the long run (10-15 km distance)” (Gabrielli, Fulle, Fanò-Illic, Pietrangelo 2015).
This method is the most used with coaches and even physical therapists if they are wanting athletes to focus their training on glutes and hamstrings with those being the largest muscles in the body.
Included is an informational video to show what Fartlek Training would look like for an athlete and give more information.