Hello!


I need some help on what and how to train.


I am 26 years old male. I have never really done any sports, but now I want to make a new personal best in decathlon. Actually my aim is to achieve 3000 points in early June. I have been running ( 2-3x45min a week) and working in a gym ( about 2x a week) for several months now. I have a bit overweight ( 1.80m; 95kg).

Here are my PBs


100m 15.6

LJ ~4,00

SP 8,65

HJ 1,30

400m ~79 (probably can run a bit faster)

hurdles 25.7

DT ~30

PV 1,35 (I have no idea how to do it)

javelin ~25

1500m ~7.00 (probably can run a bit faster)


I think the thing I need the most are speed and speed endurance. But it is extremely hard to find any materials about speed training on the web for amateurs. I have no clue how many times per week to practice sprinting drills and what would be the best distance to run.

So maybe someone here can help me and suggest some exercises and say how many times per week to do these.


All suggestions are welcome!