I started to post a while back on, "Thinking about doing the Decathlon?" Well I am going to do it but I need help going over my schedule and possibly making a new one. So I am open to any suggestions or recommendations you might have! I would like to thank MIKE, Tkelly5, and Jetse for giving me several ideas to work with, thanks.
I have a few questions first:
(P.S. I don't have a personal coach for several months, so any advice is greatly appreciated.)
How many days should I devote to training (in a given week # to include running jumping & throwing ) ?
How long should I train in a single training session in (hours) ?
How much time should I spend lifting weights a week and also doing Plyo drills ?
How many miles should I run in a given week ( given that I will have the 100m, 400m, and 1500m events). ? OR Should I just throw 2 distance runs of 20 – 25 minutes per week into my schedule? Seems like a good idea. For the (400m and 1500m aspect.)
Anything else I may have forgotten you can bring up as well that's fine!
This is just some things I want to make sure I have correct:
*First early portion of training should include long runs. (run training 400m & 1,500m) "Doing the longer stuff first."
*Lift weights around 3 to 4 days a week for about an hour each time.
*Train year round, since by focusing on technical aspects, so I can continue to train for other events without really losing quality of workout by trying to do too many things at once. "Keeping it fresh".
*Once I have a firm training base work on my weaker events to straighten skills.
*Try include Plyos in the High Jump, Long Jump and other technical events as well.
*Finding the commonalities between the events, rather than spending a ton of time on the specifics of a single event. "Commonalities between events are things like learning how to use the body to throw in general rather than focusing on the specifics of one event; or learning how to set up a takeoff, learning how to accelerate correctly, etc."
*"Endurance can somewhat be developed through the sheer volume of training meaning less work needs to be devoted to the 1500m or even 400m."
*Speed development should be a key ingredient of my training.
* Full recovery is very important for speed development! Further, I can always throw a bit of speed into any training (just do once 3 x 30m / 3 x 60m before starting my actual workout).
*When lifting include the major muscle groups and Olympic and core lifts.