Track workouts

[GirlPoleVaulter87]

I vault at my club 3 days a week, and go to high school track practice for the days I'm not vaulting. When we do track workouts, I know I shouldn't be doing the same ones as a 400 runner.

Could anyone give me one or a few track workouts to do because my coaches are completely clueless and i usually end up doing random 50 and 100 sprints.

[souleman]

Go this site and pick out what you want to do. Bubba has a pretty good overall on it. Hope this helps.
http://www.bubbapv.com/index.htm
Later.....Mike

[GirlPoleVaulter87]

Nothing more than 40 meters?

[vaulter894]

I like Bubba's site but I like this as at least a once a week running wrokout. 2 sets of 30-70-30 meter ladders every 10 meter increment. so 30,40,50,60,70,60... give like 5-8 minutes in between sets, and just a small jog or walk back to the start in between reps.

[skyshark177]

If you want to work on your quickness on the runway, 40's, 50's and 60's are good sprinting workouts.

[GirlPoleVaulter87]

Thanks!!!!!!!!!!!

i feel bad when my coach says its distance day and i say i'm a vaulter i don't do that.

Is jogging a mile once a week good or a really bad thing? Could that mess up fast twitch muscles for pv? Or should track workouts be the only running.

[skyshark177]

Thanks!!!!!!!!!!!

i feel bad when my coach says its distance day and i say i'm a vaulter i don't do that.

Is jogging a mile once a week good or a really bad thing? Could that mess up fast twitch muscles for pv? Or should track workouts be the only running.

Good for endurance. I run two miles everyday for five days a week.

[rainbowgirl28]

Thanks!!!!!!!!!!!

i feel bad when my coach says its distance day and i say i'm a vaulter i don't do that.

Is jogging a mile once a week good or a really bad thing? Could that mess up fast twitch muscles for pv? Or should track workouts be the only running.

No it won't hurt you once a week. It's not going to mess you up or help you a lot.

[GirlPoleVaulter87]

thanks again!

[superchau88]

i did hills with a 15' 155 the other day, 10 times. it was a good workout. then the other day when the rest of the track team did 100m sprints i did them with a pole.

[souleman]

On Bubbas' work out stuff he talks quite a bit about the benefits of doing all of your running with the pole. The heavier the better. Likewise when I competed and the team was doing sprints, I would do them on the football field. These were all out both ways. I'd start with 10 yards then back then 15 then back and so on until I got to 50 yards then I'd work it backward finishing off with the 10 yards. Took me maybe 15 minutes. the running I'd do after I'd stretched and do a few inverted pushups against the fence. Then I'd be able to go have some fun and go jump. I did this little regimine everyday, even on competition days. Later.....Mike

[blazerunner121]

Thanks!!!!!!!!!!!

i feel bad when my coach says its distance day and i say i'm a vaulter i don't do that.

Is jogging a mile once a week good or a really bad thing? Could that mess up fast twitch muscles for pv? Or should track workouts be the only running.

i used to think that distance running would screw my legs up. but what those once and a while distance workout do is what skyshark said: endurance. that will do some help in making u last longer on the pole vault. but of course, those little 100 meters are important for the sprints.