How they train: Phil Norman

British steeplechaser looks at the work that led to him winning the national title in Birmingham

Phil Norman successfully defended his British 3000m steeplechase title with victory at the UK Athletics Championships in August.

The result itself was not particularly exceptional – he ran 8:40.47 to take the win ahead of Zak Seddon in second (8:40.69) – but after the disappointment of his non-selection for the 2024 Olympic Games and a return to full-time work, it was an immensely satisfying performance that brought to life the possibility of a return to the Alexander Stadium for the European Championships in 2026.

The 35-year-old could have certainly been forgiven for sitting it out.

His last outing in the 3000m steeplechase was an 8:18.65 lifetime best and championship record in Manchester in June 2024. It was the fastest performance by a British steeplechaser in 30 years (sixth all-time, at the time) but was agonisingly short of the UKA qualifying standard for Paris (8:18.50). It was track and field at its best and worst.

“Physically I am in the shape and form of my life… but mentally and emotionally I have nothing left to give,” he admitted at the time. He told AW it would be his last ever championships, possibly his last ever steeplechase.

But Norman loves this brutal, beautiful sport, and nine weeks prior to the 2025 edition of the UK Athletics Championships he reached out to his Slovenia-based coach Tomaž Pliberšek with a clear goal: he wanted to defend his title.

“At the time I was just coaching myself,” says the North Devon athlete. “At the end of last season, and after everything, I wasn’t sure what I wanted to do going forward and I didn’t think it was fair on him [coach Pliberšek] just to string him along. I told him I was going to carry on running, but I didn’t want to put him out or have him put a plan together if I wasn’t sure what I was going to do.

“When I called him I was in pretty good shape aerobically, I just felt like I needed to do some specific work. I said: ‘If you can get me doing the right things to race in nine weeks’ time then I’d like to do the Champs and try to defend my title’. He said: ‘I’m always in your corner. If that’s what you want do, let’s do it’.”

This year wasn’t about chasing times or making teams, however. “I didn’t want to put myself through that again,” says Norman. It was all about taking the pressure off and enjoying it. He had taken…