Detshe impresses at nationals as she transitions to steeplechase

Madibaz middle-distance runner Amanda Detshe set a PB in winning silver in the 3 000m steeplechase at the U23 ASA National Championships in Cape Town last week.

Middle-distance runner Amanda Detshe fulfilled her coach’s prophecy when she secured silver in a personal best time in the taxing 3 000m steeplechase at the U23 Athletics South Africa Championships in Cape Town last week.

The 21-year-old, who trains under former provincial star Leonardo de Villiers, caught the eye in January when she qualified for the 5 000m at the senior national championships, which will take place in Potchefstroom from April 25 to 26.

At the time, he noted Detshe had a flair for the steeplechase discipline and that, with the right direction and preparation, she could medal in the U23s.

As the season progressed, they made a strategic decision to prioritise the steeplechase for the remainder of 2025 and it paid off handsomely at the Green Point Stadium where she was bested only by Maricelle Kruger.

The second-year Mandela University student crossed the line in 11:05.54 with Kruger claiming victory in 10:47.78.

The PB was a goal Detshe and her coach had set and came just two weeks after setting her previous fastest time of 11:26.20 at the USSA Eastern Cape meeting.

Grabbing silver in Cape Town was no easy task though.

“The race was very hard. I felt like I was struggling a little but managed to position myself in the top three early on and stayed in the race until the end,” she explained.

There was a great sense of relief and an equal dose of excitement in her camp afterwards as she turned her short-term goal into reality.

De Villiers explained that focusing on the 3 000m steeplechase meant making sacrifices in event selection.

“At meetings like these, you sometimes have to choose. Since the 5 000m took place just two hours before the steeplechase, it was unrealistic to do both.”

As part of the transition to the steeplechase, De Villiers adjusted her training programme to meet the event’s demands.

“We increased her running distances from 10km to 15km. Closer to the event, we focused more on speed work.”

For the steeplechase, they did intervals of between 200m and 500m, whereas a 5 000m programme would typically call for distances of between 800m and 1 000m.

Another crucial aspect was refining her technique for clearing the barriers and in particular the water jump.

“We trained her for a 3 000m event first, then worked on the water jumps. If you don’t get that right, you can lose two to three seconds per jump,” De Villiers said.

“When she approaches the steeplechase barrier, she must push off with the correct leg, land once in the water and transition smoothly back onto the track.”

De Villiers sees the upcoming nationals as another opportunity for Detshe to podium.

“But it will be tougher because Maricelle Kruger will be there, along with several senior athletes. It will also be at altitude.”