Basic info -
Male, 37 years old, looking to do a few decathlons NEXT summer (2012).
Currently skinny, but in pretty poor shape - 6'2", 165lbs, only exercise is running 3-5 miles a week.
I've got a good amount of technique experience in all the events except javelin and pole vault, and I think I'll pick up javelin without too much issue and plan on just zero pointing the PV.
Personal Bests in the events (all in the early 1990s):
100m - 11.6
LJ - 6.2m
SP(12lb) -8.7m
HJ - 1.92m
400m - 55.2
110m HH - 16.2
Discus(1.6k) - 37.2m
PV
Javelin
1500m - 4:52
I have no idea what I can do in any of these events currently except HJ and Discus - I know I can HJ at least 1.63m and I'm throwing the disc(2k) about 25m.
I'm looking for any and all suggestions on an all around training plan from now leading into next summer. The constraints my life puts on the plan are as follows:
Able to work out 3-4 days/week, 1-2 hours per session
No access to track running November-May
No real access to weight training
Basically: 4-8 hours per week, no significant equipment usage, and most running on a treadmill during winter months.
So throw any suggestions, ideas, what have you at me.
Thanks everyone.