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To: Decathlon Competitors

From: John Sayre (Former Decathlete)

RE: Open letter to Decathletes; RE: The Decathlon 1500 dilemma!

I’m concerned at the lack of proper 1500m preparation by decathletes.
(Note that I used the word preparation, not training.)

• Training for the 1500m is detrimental to the other nine events…
• Preparing is not detrimental. Let me explain…

The decathletes inability to run sub 4:30.00 is entirely mental at the national level. Anyone that can run under 50 sec. for 400m has the physiological ability to run below 4:30. Running the first 800m slower than 2:30 is disgraceful. The third lap is crucial, and this is where most Decathletes fail. By the way, I believe no one ever died running a 1500!

My suggestion is to replace any distance running, or interval training, with a very simple, very successful preparation of your mind.
(since the ability is always there this is not viewed as a workout, since you can already do it)

Begin with an 800m at race pace. Each week, add 100m (at race pace) until you are completing a 1200m at race pace once a week.
(ie. If you fail at 1100m, stay there until you succeed, and then move to 1200m.)

I would run this preparation workout at anytime of the day or week, trying not to go more than a week between doing it. I also found that I was able to fully recover within a half hour and even use it as a glorified warm up for other training sessions. Play with it, do it when it rains, do it at 6am, if you can do it anytime, anywhere, any conditions, you will own it, and your competitors will sense this at the starting line as you are the one smiling. The race will be over before it begins, this is where Daley Thompson was a “true master”, he beat you before it started, you never knew it!

If a decathlete can run (most importantly has run) a 1200m at race pace once a week they’ve got the event wrapped!

By the way guys that’s only:

800m – 2:24
900m – 2:42
1000m – 3:00
1100m – 3:18
1200m – 3:36

The last 300m of the 1500m is “gimmie” if you are a competitor. Run it in 50 – 54 for 4:26 – 4:30!

Eliminate the “wish-full thinking” guys, do the preparation, KNOW the result. It’s a decathlon, not nine events!

It’s all in your head.

Regards,

John Sayre - 1985 National Decathlon Champ




Q & A


so i should do this 1200m every week all year round?
[John's Reply...] If you do, you’ll be invincible in the 1500! The main thing is to follow the progression, until you feel you are able to run a 1500 under 4:30, then run the 1200 as often as you need to, to maintain that level. Trying to improve from 4:28 down to 4:18 may be impractical, as the point increase in the 1500 at that level, may cost too much from your other, more important ballistic training. Anyone that can run a 50 second 400 should be able to run a 4:30 1500.

how many weeks before my main competition should i stop doing it?
[John's Reply...] Run the last one 8 – 10 days out from day one of the competition.

so should i quit the usual 1 x/ week 5- 6km runs?
[John's Reply...] Going for runs I feel has no purpose, unless you enjoy them and it relaxes you. Some say that it helps with general endurance, which is crap, as training several hours a day does that. A Decathlete should train 100% for explosive power and sprint speed. The 1500 is always inside you, you need to train your fear of it!

before what kind of training should i do the 1200m ? before a speed training, hurdles training, jump training, throwing training, streght training?
[John's Reply...] If I had to say, it should not matter much, after 20 – 30 minutes recovery, you should be ready for any training. Remember, 2:26 for 800m is not a huge stretch, and that means you’ll only be uncomfortable for the last 30 – 45 seconds. If you follow the progression, it will not be a factor. I liked doing it at “off” times best, ie. After training, early morning, etc. Not always as a warm up, but it is a great warm up. If I had to choose, I would not do it prior to a big sprint day or when trying for big jumps performances in training.

basicly i should do like this: do a general warm up, do the 1200m, wait 20 - 30 minutes to recover, and continue with the planned workout(e.g. a speed training, hurdles training, jump training, throwing training, streght training)
[John's Reply...] Yes, you’ll surprise yourself!

But don’t just go out and try a 1200M! Have a little patience, start with an 800, 900, or 1000M, find success in the effort, THEN go the extra 100m next time. If you are really into it, do the 1200, rest 60 seconds, then sprint a 200M (this would definitely change the recovery time, but you could do this every 10 days, after you have run several 1200’s at goal pace)

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