If you plan to compete in a decathlon or triathlon, you need to work on conditioning certain areas. Triathlons include a bicycle race, swimming and running. During a decathlon, you compete in several track and field events, including hurdle jumps, long jumps, 100- to 1,500-meter runs, pole vault and shot put. To train for these events, your goals should be to improve your strength, jumping abilities and running speeds. Plan to start your training program several months before your event.
Step 1
Plan to train for at least 30 minutes each day. Allow for one rest day each week. Create a calendar to determine your training schedule. Spend two days running, two to three days working on strength training and one day focusing on your jumping skills.
Step 2
Use sprint drills to improve your running speed. Run at a steady pace for five minutes, then add two minutes of sprinting. Repeat this pattern for the duration of your run.
Step 3
Spend one day each week working on different types of jumps. Practice your long jump and high jumps. Maintain a controlled speed as you approach each jump. Set markers as you complete jumps to reference the spots you need to beat.
Step 4
Add more weight to improve strength. Use resistance exercise machines to work the core, upper body and lower body. Resistance exercise machines may include leg presses, bicep curls, ab exercisers and pull-up bars. As a beginner, focus more on lighter weight with more reps. However, as you grow stronger, add on more weight and perform fewer reps.
Step 5
Increase the frequency of your workouts. By week five, you should be training at least twice a day. Each session should last for a minimum of 30 to 45 minutes. Allow for a minimum of one rest day each week.
Tips and Warnings
- To reduce the impact on your body, you should run once a week on a soft surface, such as a treadmill or a nearby school's running track.
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