What to Expect in Your First Decathlon Event

26 January 2026

So, you’ve taken the leap and signed up for your first decathlon? That’s awesome—and a little terrifying, right? Ten events. Two full days. One ridiculously demanding test of athleticism. Yeah, it’s not just a casual jog in the park. But don’t sweat it too much. You’re not alone, and trust me, every decathlete remembers their first time—both the excitement and the chaos.

In this guide, we’ll break down exactly what you can expect in your very first decathlon event. From training tips to race-day routines and everything in between, we’ve got you covered.

What Is a Decathlon Anyway?

Before we dive into the nitty-gritty, let’s clear the air. A decathlon is a two-day track and field competition made up of ten different events. It tests every aspect of athletic performance—speed, strength, endurance, coordination, and even mental toughness.

Here’s how it typically goes:

Day 1 Events:

1. 100 meters
2. Long jump
3. Shot put
4. High jump
5. 400 meters

Day 2 Events:

6. 110-meter hurdles
7. Discus throw
8. Pole vault
9. Javelin throw
10. 1500 meters

Each event earns you points based on a standardized scoring system. The better your performance, the more points you rack up. Sounds simple, right? Well, yes and no.

Getting Started: Training and Preparation

You wouldn’t run a marathon without training, so don’t think you can just wing a decathlon. The key here is balanced preparation.

Train Smart, Not Just Hard

We get it—you want to go all in. But don’t fall into the trap of grinding yourself into the ground. This is a multi-discipline event. That means you need a strategic training plan to hit all the right notes without burning out.

Focus on:

- Speed work for sprints and hurdles.
- Technique drills for jumps and throws.
- Endurance training for the 400m and 1500m.
- Strength training to power through throws and jumps.
- Rest and recovery—seriously, don’t skip this.

Learn the Techniques

We’re not just talking about running fast or throwing hard. Each event has its own set of technical demands. If you’re new to stuff like pole vault or discus, spend extra time learning the proper form. Technique can make or break your score—and prevent injuries.

Quick tip: Find a coach or mentor who’s competed in decathlons. Their insights are gold.

Race Week: What to Expect Leading Up to the Event

The week before your race is not the time to cram in last-minute workouts. Instead, focus on recovery, hydration, nutrition, and mental prep.

Taper Down

Cut your training volume in half the week of your event. You want fresh legs, not dead ones. Go for light workouts with a focus on mobility and technique.

Eat Like a Pro

Fuel your body with clean carbs, lean proteins, and healthy fats. Avoid trying new foods right before competition day—you don’t want any surprise stomach issues mid-400 meters.

Pack Your Bag

Here’s a decathlete’s must-have checklist:

- Competition spikes (sprinters and throwers, you’ll need multiple pairs)
- Comfortable clothes for warm-ups and rest periods
- Water and electrolyte drinks
- High-energy snacks (bananas, granola bars, PB&J sandwiches)
- Foam roller or massage ball
- Sunscreen and a hat
- Extra layers (weather can change quickly)
- Your ID and any necessary forms (check with the event organizers)

The Big Day: Your First Decathlon

You’ve trained. You’ve prepped. Now it’s game time. Let’s talk about what the actual event will feel like.

Expect a Long Day

Nothing about a decathlon is quick. Each day can last 6 to 8 hours depending on the number of competitors. Be mentally ready for downtime between events. Stay loose, stay hydrated, and use that time to refuel and refocus.

Event Flow

Here’s something no one tells you: there’s a rhythm to the decathlon. The events aren’t just thrown together at random. They flow in a way that challenges every system in your body.

💥 Day 1 starts fast and ends fast. You’ll sprint (twice), jump (twice), and throw once.

💥 Day 2 is more technical and mentally tough. The pole vault alone can take hours. And oh yeah—there's a 1500-meter run waiting for you at the very end.

Event-by-Event Breakdown: What You’ll Feel

Let’s walk through each event and what you can expect physically and mentally.

100 Meters

Nerves are high. Adrenaline is pumping. This is your opening statement. Give it all you’ve got, but don’t let the pressure fry your focus. Stay relaxed and explode out of those blocks.

Long Jump

You’ll start to feel the fatigue creep in here. Precision matters—hit that take-off board cleanly. Think speed, lift, and clean technique.

Shot Put

Time to shift gears from speed to strength. This is where your weight room work pays off. Keep your technique tight and throw with controlled aggression.

High Jump

This is a finesse event. Timing and rhythm are everything. Expect a mental challenge as bar height increases. Don’t psych yourself out!

400 Meters

A brutal end to Day 1—this sprint is all about guts. Go out strong but don’t burn out too early. Save something for that final 100-meter push.

110-Meter Hurdles

Day 2 starts with a technical test. Keep your stride consistent between hurdles and stay tall. One bad step can cost you, so focus hard.

Discus Throw

It may look easy, but discus is all about balance and technique. Take a deep breath, stay patient, and find your rhythm.

Pole Vault

This one intimidates a lot of first-timers. It’s part gymnastics, part rocket science. Respect the process. Listen to the officials and don’t rush your attempts.

Javelin Throw

Channel your inner warrior. This throw requires speed, flexibility, and aggression—but don’t overshoot your form or you’ll foul. Keep it smooth and powerful.

1500 Meters

And now... the moment you’ve been dreading. The final boss. It hurts. Oh yeah—it hurts real good. But this is where champions rise. Dig deep, run smart, and finish strong. You'll be amazed at what your body can do when you push past your limits.

Scoring and Rankings: It’s Not Just About Winning

Here’s a cool thing about decathlon—it’s less about beating others and more about conquering yourself. Points are awarded based on performance in each event using preset tables. So even if you don’t win a single event, you can still place high overall.

Pro Tip: Don’t obsess over scores during the event. Focus on execution. Let your training take over and the points will follow.

After the Event: What Happens Next?

First, go ahead and collapse (once you’ve crossed the finish line, of course). Then take a minute to reflect. You just completed one of the toughest athletic events out there. That’s worth celebrating.

Active Recovery

The next day (or two or three), prioritize light movement, stretching, and proper nutrition. Your body took a beating; show it some love.

Review and Reflect

What went well? What needs work? Take notes. Watch footage if you have it. Use this info for your next training cycle.

Stay Connected

Decathlon is a community. Stay in touch with other competitors, share your journey, and keep the stoke alive. You’re now part of a pretty elite club.

Final Thoughts: You’ve Got This

Your first decathlon will be a wild ride. It’ll test your limits physically, mentally, and emotionally. But more than that, it’ll teach you resilience, strategy, and self-belief.

Sure, there’ll be moments of doubt. You might hit hurdles, literally and figuratively. But when you stand on that field, sweat dripping and heart pounding, you’ll realize—this is what it’s all about.

So lace up those spikes, bring your A-game, and own your first decathlon like a champ.