Examples by Niamh O’Boyle
W16 Training
In W16, the first week is probably more typical of what I was doing than the second. As a W16, I would do 2 or 3 sessions a week with the local athletics club, one of intervals (like 8*200m) and one of laps of the track (normally 12 laps fast enough). Then when there wasn't orienteering, we would do a 'long' run of 40-50 minutes on a Sunday morning. For running, nothing beats joining the local club as it's much easier to go out with other people than be running alone!
W16
Niamh O’Boyle, week beginning xx March 2000.
Additional comments: Went up to see World XC Champs on Sunday so didn’t get a run in. Otherwise the week went well.
Total distance: 30km
W16
Niamh O’Boyle, week beginning xx April 2000.
Additional comments: Ran in Connacht Champs on Sunday but wasn't that happy with the run, a lot of little mistakes. Went over on ankle at the start so will have to mind it again, it's slightly swollen.
W18 Training
March 2002 (W18)
Typical week
Aim: Speed
Session: Intervals with athletic club, 400m by 8 with 90 seconds recovery or 1000m by 5 (approx. 3:50 each) with 120 seconds recovery
Aim: Recovery
Session: None
Aim: speed endurance
Session: hard run of about 4 –5 km
or
Aim: strength
Session: circuits
Aim: Short run
Session: 30 minute easy run
Aim: rest day
Session: None
Aim: strength
Session: hills on Curragh, 2 sets with 4 repetitions of approx. 1 min uphill each; recovery = jog downhill to start
or
Aim: endurance
Session: Long slow run of about 8km on the Curragh
Aim: technique
Session: orienteering race