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RUNNING
Pentathletes run over a track, cross-country or road course, depending on the venue. The length of the course varies by division (see below). Some competitions, including the Olympic Games, World Championships and World Cups, use a handicapped start in which competitors are started at intervals corresponding in seconds to the Pentathlon points difference between themselves and the athlete in front. This creates a kind of chase start. During qualifying events, a pack start is also possible. When a handicapped start is used, the winner of the run wins the entire event.
Here are the required distances and optimum times for the Junior and Youth divisions:
Running (Boys)
Divisions Meters 1,000 Points Points +/-
Youth E 1,000m 3 min. 10 sec. 1 sec = 8P
Youth D 1,000m 3 min. 10 sec. 1 sec = 8P
Youth C 1,000m 3 min. 10 sec. 1 sec = 8P
Youth B 2,000m 6 min. 40 sec. 1 sec = 4P
Youth A 3,000m 10 min. 1 sec = 4P
Juniors 3,000m 10 min. 1 sec = 4P
Running (Girls)
Divisions Meters 1,000 Points Points +/-
Youth E 1,000m 3 min. 40 sec. 1 sec = 8P
Youth D 1,000m 3 min. 40 sec. 1 sec = 8P
Youth C 1,000m 3 min. 40 sec. 1 sec = 8P
Youth B 2,000m 7 min. 40 sec. 1 sec = 4P
Youth A 3,000m 11 min. 20 sec. 1 sec = 4P
Juniors 3,000m 11 min. 20 sec. 1 sec = 4P
Recommended Coaches
Most of our pentathletes run on school cross country and track teams. If you would like to recommend some private running coaches, please let us know.
Running Training Plan
Here is an outline for running training in first year of athlete's pentathlon life written by Janusz Peciak, Barry Matchett and Elaine Cheris.
Program One
This program is designed for athletes over age 13 who have a swimming background. (This regimen is not suitable for those under 14, unless they have shown strong willingness to work in the past.)
Sport priorities: 1) Fencing 2) Shooting 3) Running and lifting 4) Swimming 5) Riding
Month 1: Run three times a week
- Day 1: 20 minutes easy
- Day 2: 20 minutes with 10-minute fartlek of 1 minute hard, 4 minutes easy
- Day 3: 20 minutes easy
Month 2-3: Run three to four times a week
- Days 1 and 3: 20 minutes easy
- Day 2: 25 minutes with 15-minute fartlek of 1:30 hard, 3 minutes easy
- Day 4: 30 minute run
Months 4-6: Run four to five times a week
- Days 1, 3 and 4: easy runs of 25 to 35 minutes
- Day 2: fartlek with increasingly long hard segments (no more than 10 percent more than previous week's hard segment).
- Day 5: 25-minute run with threshold pace (88 to 90 percent of maximum heart rate) for 8 to 12 minutes of the run.
Competition: There should be a four-sport competition at the end of Month 6, with parents invited. Lots of analysis and feedback are necessary to detect training weaknesses, and to determine where training needs for the next six-month period.
Months 7-12: Run five times a week (Weekly mileage should reach but not exceed 40 miles per week); Emphasis is on increasing speed and endurance through longer threshold runs, introduction to track workouts.
Program Two
Athletes over age 13 who come from a non-swimming background should follow this program.
Sport priority list: 1) Swim 2) Fence 3) Shoot and weight lift 4) Run 5) Ride
Months 1-6: Run three times a week
- Day 1: 20 minutes easy
- Day 2: 20 minutes with 10 minute fartlek of 1 minute hard, 4 minutes easy
- Day 3: 20 minutes easy
Competition: Same event as described in Program One, with closer attention paid to the swim.
Months 7-12: Run five times a week (Weekly mileage should reach but not exceed 40 miles per week); Emphasis is on increasing speed and endurance through longer threshold runs; introduction to track workouts.
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