• Training for The RBC Decathlon’s running events will involve Tempo runs, Hill runs, Easy runs, and Sprints.

  • Quick explanations:

    • What’s a “tempo” run?  Tempo means hard, but not race hard.  At any given time during a tempo run you should be able to speed up.  If you cannot, then you’re running too hard.

    • Why hills?  Hills build great strength and speed simultaneously.  Run 1-mile to warm-up and cool down.

General Training Tips

  • “You need to know where you came from to know where you are going.”
  • Before starting the program, assess your abilities in the different Decathlon events.
  • This way you can determine where your weak link is and address it. This is also the best way to track progress in your training. If you don’t see improvements periodically throughout the training, then you need to adjust your program.



Thank you for supporting The Decathlon and The Memorial Sloan-Kettering Cancer Center, we look forward to your participation!