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Help to build a pentathlon training program
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Author:  O'Kane [ Sun Jul 10, 2011 10:48 am ]
Post subject:  Help to build a pentathlon training program
Hello,

I have recently made the decision to take up masters track after aprox 17 years. I did some random training before doing a pentathlon a couple of weeks ago but really need some help to develop a program.

I live in a small town that has a track but no coaching or track clubs at all.

2011 Pentathlon marks Mens 35-40

LJ-5.69m
Javelin-44.29m
200m-26.97
disc-36.70
1500m-5:42

I also high jumped 1.75m

I really want to improve my marks and compete in the World masters regions in St. John N.B next year. I want to begin training come september but really have no clue on how to build a training program. There is almost too much info on line, I am looking for something someone has done and got some results from it.

Any help would be great.

2012 pent goals

LJ-6.00m +
Javelin-50m+
200m-25 sec -
Disc-40m+
1500m-5.00 min-
Author:  Mike Tipping [ Mon Aug 01, 2011 1:33 pm ]
Post subject:  Re: Help to build a pentathlon training program
O'Kane,

Are you still looking for pentathlon training ideas?
Author:  O'Kane [ Wed Aug 03, 2011 4:48 pm ]
Post subject:  Re: Help to build a pentathlon training program
Hey Mike,

I am absolutely looking for some ideas, have any? I was a decathlete but have been out of the game for quite some time. I want to build a program to run from Sept thru Aug, to peak in Aug. I am thinking that I need to break it up into segments. Build a good base with endurance and core work, then speed endurance, speed into april/may? I have set some lofty goals for myself so advice on how to get there is golden.

Thanks
Author:  KimW [ Wed Nov 02, 2011 6:29 am ]
Post subject:  Re: Help to build a pentathlon training program
I'm very new at the pentathlon, so my training is more to do with learning skills than refining skills but maybe this will help. Last summer I trained for pent and my coach set up my training this way:

2 days technique, speed/acceleration, strength, plyos
1 day of recovery w/hills & big warm up [mobility exercises with jogging/skipping etc]
2 days of intervals, circuits

Technique days usually hurdles/LJ one day and HJ and shot other day but I don't think it really matters there. He always said do hurdles first (but that's a new event for me).

Two weeks on and one week recovery (3 workouts only)

Hope this helps.
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