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Training Search Results:
Fun Runs
Part 1
Get together with some other runners of similar and/or slightly better
ability (no need to be orienteers) for a group run, starting at a dif...
Peter Gagarin - compiled by peggy dickison
Forest Circuits
One day a week I do circuits. This entails finding a creek bed or up and down area that is about 200 meters long one way. I jog out a course throug...
Miki Snell - compiled by peggy dickison
Running an old course for speed
Pick a course you've run
in the past from an area that is relatively convenient to your location.
The course length doesn't matter so much--it coul...
Mikell Platt - compiled by peggy dickison
One hour run at a maximum strength
One hour run at a maximum strength. It can be done on park trails or
on streets. One begins at 75% of maximum strength and intensify it gradually...
Stanislav Rachitskiy - compiled by peggy dickison
Forest Intervals
Run at intervals in forest. You choose a leg between, say, two
crossing. The length may be from 500 to 1000 m. You have to keep bearing
betwee...
Stanislav Rachitskiy - compiled by peggy dickison
Hill Repeats
Run up and down the hill. You choose a trail, not too steep, so that
you can run up the hill. The length no less than 300 m. You run up as fast ...
Stanislav Rachitskiy - compiled by peggy dickison
Track Intervals With Map
Map and Track: Do interval training on a track using about 30 sec rests.
Study and memorize the leg (attack point, catching feature, route) in
the ...
Jeff Saeger - compiled by peggy dickison
Mass-Start Legs
Here is an exercise we did at the team training camp last year.
You set out controls in advance for a regular orienteering course of length 5-10k....
Fox & The Hound
Little O-Training game, here is how you do it. get some small pieces of paper, which are multi colored. Make sure there is enough of one color per ...
Mike Minium
Old Course Intervals
Pick an old course that you have run previously and run the first leg at a leisurely pace while studying the 2nd leg. Once you reach the first contr...
Clinton Morse
Terrain Running Test
Set a course with obvious features (e.g. all hilltops or all boulders) that will not need controls to be hung. Run the course several times during t...
Backward course
Run a course that you finished previously backward without using map. Try to reach you cruising speed and feel comfortable.
Sergey Velichko
Memory Course
Can be done on an easy map lets say of a city park. Try to memorize entire course (10-12 controls) and than run it at the maximum speed. Good exercis...
Sergey Velichko
Pyramid with map
This is interval run when you increase and decrease interval length gradually during the training. You may do something like 400m@95%+800m@90%+1600m@...
Sergey Velichko
Alternating 1/2s
This involves running 1/2 mile (800 m) intrevals at ~90% and alternating with less intensity 1/2 mile (800 m) at ~75%. You may compliment this with m...
Mike Carlson - 4 times Race to Robie Creek Champ
3x3 min
This run should be done on tracks with small bumps and small hills.
Run 3min on max. speed, then rest till the time when oyur heart-rate falls to ~1...
Renars Roze
Tennis Match
The object of this exercise is to promote high levels of concentration when running fast under pressure e.g. when other people are around you in the ...
TYRTOM
on and off
you go a certain amount of time hard, then you double that time and go easy as a rest, then you reapeat for however long, i think the best though is ...
xcsnowskier14
Firedrill
Run in a line of people (or ski, bike, whatever). The person at the front of the line yells "Fire" and the person at the back sprints to the front. ...
Time Trialing (Cycling)
15 min Warm-up.
2:1 Work to Rest Ratio, intervals are done all out!
6 min on, 3 min off
5 min on, 2:30 off
4 on, 2 off
3 on, 1:30 off
2 on,...
Tone Coughlin - www.tonecoughlin.com
Caveman Hill Repeats
Warm up and find a nice hill. Dirt or grass is good. Dirt or grass in the shade is best.
Run 6×2minute hills at AT, jog down.
Run 5minutes at A...
conrad stoltz
The Gut Buster
This hill workout can be customized to your own training preferences (length, route, terrain, etc.). All you need is a predetermined set of trails an...
Simulated Orienteering Course
I do this workout in a park/wooded area adjacent to my neighborhood. The concept is pretty straight forward: I create a roughly sketched map of the a...