Long Distance 3000m Steeplechase 5000m 10000m

3000m, 5000m, 10000m

  • Truly on the borderline between middle and longer distances the 3000m (7.5 laps) is a race that requires decent speed, but a lack of natural quickness can be made up for with superior aerobic conditioning and supporting race tactics.
  • The 5000m includes 12.5 laps of the track.
  • Although this discipline has more of the character of a middle distance, speed is as important a component as in any race.
  • The training for 5000m is similar to the 1500m with many 5000m athletes competing regularly in the 1500m, but the combination of 5000m and 10000m is preferred more by athletes.
  • The 10000m is a highly tactical race that entails following the pack for the first 8000m to 9000m.
  • Invariably athletes leave it to the last lap before they start positioning themselves for the finish


  • One of the toughest events for athletes as the barriers constantly interfere with the tempo of running.
  • A 3000m steeplechase comprises 35 barriers, five for each lap with seven water jumps (one per lap).
  • The barriers are 91.4cm high for men and 76.2cm for women.
  • Each water jump is 3.66 metres long and has the same width.
  • The deepest part of 70cm is closest to the barrier, with the bottom sloping up towards the running level.
  • Each barrier weighs 80-100kg.
  • A lot of athletes place their feet on the water jump barrier so as to provide an extra push over the water. 

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