sample workouts

I am in need of some workouts for the off season. After a 16 year lay of from the decathlon I am going to enter a masters +35 meet. I want to build a program and train through out the year.

I was thinking of breaking it up into fall (sept, oct, nov), winter (dec, jan,feb), spring (march, apr, may), summer (june, july, aug)

I need some help in planning work out types with season. I guess in the fall I will begin with 3x aweek weights, 2x yoga (35 = old = stretch), and maybe 2x longer, good pace runs around 15 min with an interval workout day at the track a bit quicker. Build up a base and work on my core.

I trained for about a month after being off for 16 years, not even a jog. I quit smoking/drinking about a year ago.

Entered an outdoor pentathlon, and it was quite apparent I did nothing productive for 16 years by my marks.

At 35 At 17

-Long Jump-5.67 meters -Long Jump-6.52m
-Javelin 44.89 meters -Javelin-47.24
-200m-26.96 -200m-?
-Discus-36.70 -100m-11.38
_1500m-5:42 -400m-50.95
-1500m-4:36
-Disc-35.94
2478 pts, ouch!

Deca 6592

I dI do know I will not those old mark, but I think with a good training program I could compete with the old boys, please help.