Day-one priority: hurdles and high jump
These two events drive the score on day one. Both require technical training that does not transfer from sprints or jumps. Two sessions per week minimum on each.
The women's outdoor heptathlon is 7 events over 2 days: 100m hurdles, high jump, shot put, 200m on day one; long jump, javelin, 800m on day two. Training mirrors the decathlon plan with one critical difference: the 800m is the closer, not the 1500m, and it rewards more speed than aerobic depth.
These two events drive the score on day one. Both require technical training that does not transfer from sprints or jumps. Two sessions per week minimum on each.
Shot put and javelin each get one technical session and one volume session per week. Most heptathletes can score well in throws with much less time than the rest.
Unlike the decathlon 1500m, the heptathlon 800m is closer to a 400m race. Train it with 200-300m reps at goal pace, plus one tempo per week.
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