Long Distance Running

In the sport of athletics, long-distance events are defined as races covering

three kilometres (1.86 miles) and above. The three most common types are
track-running, road running and cross country running, all of which are defined
by their terrain – all-weather tracks, roads and natural terrain, respectively.
Typical long-distance track races range from 3000 metres to 10,000 metres,
cross country races usually cover 5 to 12 km, while road races can be
significantly longer, reaching 100 kilometres and beyond. The Summer
Olympics features three long-distance running events: the 5000 metres,
10,000 metres and marathon

3km, 5km, 10km and Steeplechase

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

Steeplechase

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.