Training examples

Examples of Training Schedules

1. Swedish W17:

“About 6-7 hours a week including a long run of about 80-90mins is good in the winter.”

2. Swedish W21E, Swedish JWOC team 2003, 2005, 2006:

At 17 years old - 191 hours per year (3h50m/wk)

At 18 years old - 270 hours per year (5h40m/wk)

Plus about 2 weeks off in a year.

May not sound like much but very high quality.

Included orienteering 3-4 times a week. In winter every week a Long run 2.5 hours quite slow, and/or 1.5 hours a little bit faster.

3. Swedish M17, top 20:

Example weeks

A - September – fairly high intensity:

Mon O 69 mins 6km

Tue Intervals 50 mins 8km

Wed O 60 mins 7 km

Thur Strength 80 mins

Fri Run 24 mins

Sat O 23 mins

Sun O 45 mins 6.2 km

Week Total: 6h49m - 15% low, 36% med, 51% high intensity

B - November – winter (endurance) training

Mon Strength 61 mins

Tue O 93 mins 11km

Run 44 mins 7.5km

Wed O 92 mins 10 km

Thur O 59 mins 5 km

Fri O 58 mins 7.1 km

Sat MTB 92 mins 30 km

Sun Run 61 mins 7 km

Week Total - 9h20m - 72% low, 27% med, 2% high intensity

4. Thierry Georgiou (not suitable for juniors!)

2004 580 hrs incl 230 hrs Orienteering (av 11 hrs/week)

2005 580 hrs incl 240 hrs Orienteering (av 11 hrs/week)

2006 680 hrs incl 285 hrs Orienteering (av 13 hrs/week)

2007 712 hrs incl 300 hrs Orienteering (av 13 ¾ hrs/week)