8-Week Training Plan for Orienteers

Running, terrain and navigation in one block — a realistic eight weeks for the club runner with four or five sessions a week. Eight A4 pages. Four to six hours a week. Full day-by-day grid for all eight weeks.

What's inside

• Weeks one to four: building the week without blowing up
• Weeks five to eight: a little more intensity, then a real taper
• The running: easy, steady, threshold, intervals, and long
• The navigation: five map sessions you can do on local maps
• Strength and robustness: six exercises that survive a forest race
• Race week: arriving fresh, sleeping, and the map homework that replaces extra miles
• Five map sessions, six strength exercises, one taper

Who it's for

Club runners who already run a few times a week and want one block that treats navigation as training, not as a weekend hobby bolted onto a road plan.

Format

• Instant PDF download
• A4, 8 pages, first edition
• Print the grid and stick it on the fridge