Runnerslife
Meet The Guest
Helen Clitheroe
Best known for 1500m, she moved up to the Steeplechase at the start of 2007, and showed promising form in her first year in the discipline. Helen represented the British U23 team in 1996 and had a breakthrough season in 1998, making her international debut for Britain at the World Cross-Country. Winning Bronze medal at the commonwealth Games and representing Great Britain at the Olympic Games, World Championships and European Championships has made Helen one of Britain's leading female athletes.
Personal bests
1500m - 4.01.1
800m - 2.03
3000m - 8.51.02 i
3000m s/c - 9.29.14 British record
10k road - 32.15
Career Highlights
2 Olympics
3 World Championships
3 Commonwealth Games (bronze 2002)
2 European champs
8 World Cross Country Champs 4k
5 European Cross Champs
European indoors (4th place twice)
World indoors
Won Euro cup in 2000
Questions
Q. You have made a successful transition to the Steeplechase, something that not many people seem able to do. Was this a hard process, and how has the training been different to the 1500m?
A. It's been really hard mentally and physically. It was a lot harder than I imagined it would be, I have a lot more respect for the event now. The training has been different in that I am doing longer track sessions, I have always done reasonable mileage as a 1500m runner so that hasn't been a problem, mainly its getting the balance right between running and hurdling. Also appreciating how fresh your legs have to be for a steeplechase in order to get the best out of yourself has been interesting. It has been a good challenge especially at this stage of my running career but I still have a passion for the 1500...
Q. Can you give a typical week in full training and race week?
Full training
M 2 x steady plus weights
T easy/ steady + session
W 60 mins recov Plus weights
T steady + session/tempo
F steady + hurdles
S session + easy run
S 60-90 mins
Race week
M 2 runs
T session + easy
W 60 mins
T Run
F jog drills strides
S Jog in morning (10-15 mins)
Race
Speed/interval work
Q. How many times a week?
A. 2 - 3
Q. Can you give examples of important sessions?
A. When I ran 1500m it would maybe be something like 3 x 400 in 64 off 30 sec, 5 minutess, 2 x 400 in 62 off 60 sec, 10 minutes, 1 x 400 sub 60 Now I am doing the steeplechase I am still learning what works for me, I have done 4 x 800m flat in 2.20 then 6 x 400 hurdles in 70 sec off 1min and 3 mins between sets as one of my pre champs workouts.
Q. Do you change surface dependant on time of year?
A. Between October and December I do a lot of work on grass and road and the rest of the year add the track in. I do all my steady runs on the road when I am in Preston.
Q. On own or in a group?
A. I do most of my sessions with a group of lads at Preston Harriers or In Loughborough with John Nuttalls group, but most of my steady running I do on my own.
Q. Do you use races as training, maybe instead of sessions?
A. I don't really for track races but would maybe do road races with that in mind.
Q. Do you complete dunes or hill runs in pre season and what time of year do you feel they are most beneficial?
A. Yes I have always done about 6 weeks of hills as part of my winter.
Q. Do you complete a specific session geared towards drills and technique?
A. Yes I have always incorporated a lot of drills into my training program fro being a kid now I am doing specific hurdle technique work ( I bloody need to!)
Q. Quality or quantity in training and do you prefer short or full recovery sessions?
A. Coming from 1500m I have had to change my mindset on quantity for the chase! I enjoy quality work the most as its good to feel like you are running fast.
Group Training
Q. What are your feelings on group training..is it essential?
A. I feel that I get more out of myself when I train in a group; I suppose as an elite woman it is a lot easier to get a group of male athletes to train with that are able to assist with pacing etc. For me it has been crucial to work in a group during track sessions especially, I know some athletes achieve high standards doing solo training but for me I enjoy the banter of training in a group and it makes something that can be painful easier to handle. John also helps with pacing from time to time either running himself or on the bike which is really good for solo sessions especially when I am doing hurdle reps which tend to be on my own. I have a couple of guys who I trained with for years, Steve Smith (who is a great Masters athlete 800/1500) usually does my sessions and quite often a group of younger athletes coached by Andy Bibby at Preston Harriers will do our sessions.
Q. Do you find it a bad thing if trying to stick to a pace etc,?
A. I am pretty good at pace judgment and would always stick to my plan but I have been training with the same people for a number of years so we all know our role!! I am chief time keeper for example!!! Steve Smith (who is a great Masters athlete 800/1500) usually does my sessions and quite often a group of younger athletes coached by Andy Bibby at Preston Harriers will do our sessions.
Easy runs
Q. Do you do them?
A. Yes
Q. What would be easy pace?
A. 7 - 7.30 ish pace
Q. Are they important?
A.They help with my recovery from tough workouts
Strength work
Q. Curcuits?
A. No, I did when I was younger but all my conditioning is done within my S & C session
Q. Weights?
A. Do Strength and conditioning twice a week at sport city
Q. Views on bounding and circuits and if you think they are necessary?
A. I do some plyo's as part of my weights program and a separate drills and hurdles session. I think they are important especially in the chase as you have to be so strong and robust.
Q. During the competitive season do you come off the weights if you do them or follow a low rep maintenance program, only coming off prior to key competitions?
A. I usually do a light activation program throughout the season coming off them completely 2 weeks before champs
Q. Views on mobility and stretching?
A. I should probably do more than I do!
Rest / Recovery
Q. Would you take a break at all?
A. I usually have a break at the end of the track season and after indoors
Q. For how long?
A. I usually have a about 2 weeks but as I have got older I struggle when I don't run with sciatica so I have had to so some jogs just to keep mobile on the 2nd week... shame, after the indoors I would just have a short rest.
Q. Weekly or monthly?
A. I don't really have rest days set in stone but listen to my body.
Altitude / warm weather training
Q. Do you ever use altitude or warm weather camps?
A. Yes I have been to altitude and warm weather camps recently I have used Potchefstroom. I usually go for 3 - 5 weeks. We are going for some warm weather in April this year to Portugal. For me I love the training camp environment it motivates me and I always feel I am fitter for doing them. I have had both good and bad experiences of altitude but think that was probably more to do with the training programe I followed than the altitude.
Views
Q. What do you think of the current crop of young athletes? Anyone you think has what it takes to be successful for Britain?
A. Steph Twell is the obvious choice; I am very impressed with her professional and determined attitude. I am looking forward to seeing her progression over the next few years.
Q. Any thoughts on the lack of characters in the British Team, does it seem that it is far too serious and we have got away from enjoying running and racing?
A. I think people just need to get out there train hard and be prepared to put their neck on the line when it comes to getting qualifying times. This is a great sport which can bring with it some amazing experiences if you don't enjoy it don't bother. I have met a lot of athletes over the years who don't appreciate things when they are going well. I think you have to relish every experience like it's your last chance.
Q. Any advice you could give to our young readers?
A.Keep the faith... I was 24 when I did the my first world cross and had never run for GB as a junior, that makes it 11 years in March of running at major competitions.
Comments On "Helen Clitheroe Guest Report"
Paris Win
Stunning !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Ron Vaughan Posted on March 6th, 2011Brilliant win !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!