Distance running and the pole vault

[Kris]

I just moved from America to Denmark and im hoping to pick up pole vaulting again - but i won't be doing anything for sure, and i mgiht also do either middle distance running or try the decathlon instead. Since i do not now exactly what i will be doing next year, i have picked up distance running as a way to stay in shape, and im currently also training for a local 24 hour relay and 5x5k.
I do however know that distance running is not very benefitial for the vault, but i am wondering if it will make a noticeable difference as i am not a very experienced vaulter - and running does increase athleticism etc.
So; if i hope to pole vault efficiently next year, should i quit my distace running and focus on short sprints, or should i just stick with the running and see what happens?
I also do core on a regularly basis (~5 times a week) and do strength workouts 2-4 times a week.

[rainbowgirl28]

You'll probably pole vault higher if you do less distance and more sprinting. But what are you more likely to stick with in terms of offseason training? What are you going to enjoy more?

[Kris]

I m not sure what i'll do yet - i think i'll focus on either pole vaulting or the decathlon, but currently im mainly training for a 5x5k - the closest i come to speed training is days like today where i did 6x400m w/200m rest, 8x200m w/200m, 5 30m sprints''
Is long distance capabilities at all benefitial for the decathlon?

[rainbowgirl28]

I m not sure what i'll do yet - i think i'll focus on either pole vaulting or the decathlon, but currently im mainly training for a 5x5k - the closest i come to speed training is days like today where i did 6x400m w/200m rest, 8x200m w/200m, 5 30m sprints''
Is long distance capabilities at all benefitial for the decathlon?

The way the points work out in the decathlon, you really need to focus on speed and explosiveness to do your best there.

[Kris]

Hm i'll try to incorporate some more speed work in my training - running in a 24 hour relay in two weeks though, so i have to keep doing some distance runs for now.

[fishman4god]

I m not sure what i'll do yet - i think i'll focus on either pole vaulting or the decathlon, but currently im mainly training for a 5x5k - the closest i come to speed training is days like today where i did 6x400m w/200m rest, 8x200m w/200m, 5 30m sprints''
Is long distance capabilities at all benefitial for the decathlon?

The way the points work out in the decathlon, you really need to focus on speed and explosiveness to do your best there.

Defenitely the truth. I would limit your distance training to 2 days a week and avoid running longer than 5 miles at a time.

[Kris]

I m not sure what i'll do yet - i think i'll focus on either pole vaulting or the decathlon, but currently im mainly training for a 5x5k - the closest i come to speed training is days like today where i did 6x400m w/200m rest, 8x200m w/200m, 5 30m sprints''
Is long distance capabilities at all benefitial for the decathlon?

The way the points work out in the decathlon, you really need to focus on speed and explosiveness to do your best there.

Defenitely the truth. I would limit your distance training to 2 days a week and avoid running longer than 5 miles at a time.

been over 6 miles 11 of the last 12 days :p
But organized practice is starting soon and then i'll probably do some sprinting - hopefully my extensive base training will have been somewhat helpful... might also be going to Danish nationals in the 800 in a month where longer runs isn't too much of a disadvantage either

[fishman4god]

Well it sounds like you have a plan for sure . Good luck and train safe!

[Kris]

Would something like 5*200, 5*100, 5*200 and 5*30m sprints work as pole vault training or is that too much of a distance workout?

[fishman4god]

That is fine although I would taper off on the 200's during season they are really not necessary....unless of course you are going to do the decathalon as you talked about earlier. If training the Decathalon you would need to do some 400's and 800's periodically to have what you need for the 1500. I would through some 50's-60's in as well.... but that is just me.

[Kris]

I'm just trying to find the right balance between distance running and shorter events+jumping/vaulting since i do not yet know what i will be doing next year, only that im participating in at least 2 distance relay events in august where i have to perform - does any of you guys have a link to some good pole vault rope drills? or just egenral strength+core exercises on a free-hanging rope?

[fishman4god]

Some great drills including an excellent rope drill is clearly demonstrated on another thread. Go to Intermediate technique and find the topic that references grip width. The video is within that thread and it is a presentation from reno pole vault sumit....I think in 2007=2008....anyway it has a great swinging rope drill many of us have done/used it and it is effective and also bubkas on a bar or rings....there is actually a lsvariation on a rope but be warned on the rope they(bubkas) are brutally hard. There are some other great dril in the video as well. Enjoy!