Run/shoot: The run/shoot is a combined discipline adopted in 2009. In the run/shoot, competitors have a handicapped start determined by their points earned so far. The competitor with the most points would start at 0 on the clock and race to the firing line. He/she must shoot five targets before starting the run cycle of 1,000 meters. If, at the end of 70 seconds, the competitor has not downed all five targets, he/she is then released for the run.

Competitors in the Junior and Senior divisions come to the firing line three times and run three 1,000-meter laps, one after each firing session. Youth A does the same except Youth A has a 90-second time limit at the firing line.

Competitors in Youth B and Masters divisions only come to the firing line twice and run two 1,000-meter laps, one after each firing session. Youth B also have a 90-second firing time limit.

Because Youth C, D, and E are not recognized by the UIPM, there are no official scoring tables for them. Since the run/shoot has begun, we have been following this format in the US: The Youth C, D, E will shoot three sets of five shots (90-second limit) and run three 500-meter laps. Youth D and E can fire with two hands, unsupported.

  

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.