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I was thinking of starting the Couch to 5k (3 miles) program which involves running for a half hour (i think) three times a week. I want to do this because I have very little endurance (I can barely run a half mile). Would doing this program to the end conflict with my sprinting form? I am still going to be doing heavy squats, deadlifts and other exercises to gain speed.

Here's a better goal: Couch to 100% 250m.

Pablot585 wrote:I was thinking of starting the Couch to 5k (3 miles) program which involves running for a half hour (i think) three times a week. I want to do this because I have very little endurance (I can barely run a half mile). Would doing this program to the end conflict with my sprinting form? I am still going to be doing heavy squats, deadlifts and other exercises to gain speed.

What does doing it to the end mean?

If you only have an outdoor season and you won't have a meet for another month or two, it won't hurt to do a little jogging. But instead of focusing on getting ready to run a 5k, just do a long warmup (15-20 minutes) before you do your workouts.

Thanks guys!
By doing it to the end i meant i was going to follow the whole 9 week program. And the reason i'm only jogging is because i don't have a place to run sprints that is open all the time and close to me(we have a lot of snow and ice right now).

do NOT train for a 5k if you're going to pole vault. For SO many reasons.

1. It will cause you to develop the PEC of your muscles, not the SEC. There are many adaptations that occur in your body after exercise that aren't muscular. One of which is how your connective tissue adapts to exercise. Tendons and ligaments respond differently to high intensity loading (springs, plyos) than it does to long distance running.
2. It will cause your body to release catabolic hormones. This is one of the big reasons why running long distances is so effective in weight loss. The hormonal change in your body as a result of sustained low intensity exercise will have adverse effects on your pole vaulting. Catabolic hormones will make it hard for your muscles to grow and may even cause them to break down.
3. It will cause your fast twitch fibers to express themselves as slow twitch fibers.
4. Your sprint form will suffer since you will get weaker at the end ranges of motion.
5. You will waste a lot of your workload capacity that could be used for vault training.
6. Your CNS will lose its ability to recruit large amounts of muscle fibers which is vital for power/speed.
and so on.

As a pole vaulter, you should train almost exclusively in the oxygen-independent realm of exercise. What this means is that endurance is borderline worthless. There is no scientific basis for needing an "aerobic base" for an anaerobic sport. To get into better shape you should focus on tempo runs/intervals and other forms of lactic acid threshold training. Such as running 200s with good form with partial rest (6x200, one every 2 minutes is a good place to start). Or prowler sprints, or plate pushers, mountain climbers, etc. Something that gets your muscles burning and lasts about 30-60 seconds before you can't do it anymore. This is more commonly referred to as Conditioning- Training your muscles to resist fatigue. Endurance training is more of a stress on your heart and circulatory system than the muscles themselves. It's effects are predominantly cardiovascular (stronger heart, increased capillary development, etc.). These are not limiting factors in the pole vault which lasts about 6 seconds.

Believe it or not, the more snow the better! Put the sorels on and get outside on the football field and do EIUvltr's program. The 200's you can split down the middle. In other words one time down and back is one 200. Do as many 25 yard and 50 yard full out sprints out there as well. Here's the deal, even if the snow is a foot or more deep you can still keep a relatively good running posture. To make it really fun and effective do your runs with a pole. You will have no option but to run with a high knee motion and what does everybody want when they discuss the run? High knees. Trust me, these are real boogers but as you increase your reps you will increase endurance as well as good running mechanics. Later................Mike

souleman is from Minnesota, he's sadistic. However he is right in a way. Running in a way that forces you to get your knees up will condition that movement pattern.

Ok thanks a lot for the help!
Would it be ok to do an endurance session once a week just to keep my heart in good condition? I would run/walk for a mile or two once a week and jog as a warmup. Would that be safe for my form?

Pablot585 wrote:Ok thanks a lot for the help!
Would it be ok to do an endurance session once a week just to keep my heart in good condition? I would run/walk for a mile or two once a week and jog as a warmup. Would that be safe for my form?

Yes that would be safe. The quantity and intensity you are talking about are not going to hurt you.

Ok I was pretty sure that it would be fine.

What about swimming distance? Like what if i swam a quarter-half mile every two weeks or so?

I am gonna screw up here....

Everyone should be able to run 5k without stopping. All the way to 70 years old. They should be able to change cadence, sprint at times, relaxe and define running patterns and jump over a log during the time.

Andjei