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)