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Types of training According to experience and scientific analysis, training for long distance running must be directed towards five aspects: i) easy restitution runs; ii) long slow distance; iii) moderate marathon tempo; iv) the lactate threshold; v) maximum oxygen uptake. These five aspects of training are illustrated in the left part of the training circle below. Orienteers furthermore need to focus on training five orienteering techniques: i) map tracking; ii) compass bearings and pace counting; iii) route choice; iv) traffic light , rough and fine orienteering, pace control; v) flow, non stop orienteering. These five techniques are shown in the right part of the training circle. In each of the ten fields in the circle are bubbles suggesting training sessions. White bubbles are sessions suitable for any runner or orienteer including beginners. Yellow sessions are for experienced runners, and grey sessions are for the experts. These training sessions must be combined into a complete and varied training programme. Click the bubbles to read more. The circle's border indicates that sleep, nutrition, muscular strength and the burden of work etc also influences your training.  |