3000 meter steeplechase Race
- Track
- Long Distance
The 3000 metres steeplechase is one of the most unique and demanding distance races in athletics. Covering 7.5 laps, it includes 35 obstacles — 28 regular barriers and 7 water jumps — requiring endurance, rhythm, agility, and mental resilience.
This event challenges athletes to combine sustained running with powerful hurdling and technical water jump landings. Athletes must adjust their pace and strategy to navigate each lap’s obstacles while maintaining racing efficiency.
It’s a true test of all-around athleticism, where strategy and obstacle technique can define the outcome.
Key Demands and Challenges:
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Maintaining consistent pace while navigating barriers.
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Efficiently hurdling without losing speed or balance.
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Clearing the water jump smoothly to minimize disruption.
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Sustaining mental and physical focus across 7.5 laps of effort and rhythm changes.
Basic laws:
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Distance: 3000 metres (7.5 laps).
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Obstacles: 35 total — 28 hurdles and 7 water jumps.
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Hurdle height: 91.4 cm for men, 76.2 cm for women.
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Athletes must clear each barrier; running around or ducking under is prohibited.
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Leaving the track or interfering with others results in disqualification.
