Traffic light orienteering

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Orienteering Exercise: Traffic light orienteering

Key information
Exercise Type: Concentration, Inside the control circle, Speed adaption
Target Level: Elite level, Junior level, Intermediate level
Intensity: Medium, High
Preparation time: Less than 5 minutes
OCAD Required: No
Min participants: 1

Run a normal course with varying difficulty. Before starting on each leg, have a plan ready for the coming leg in which you categorize your route into three categories: Green for the parts where you can run without much attention to the orienteering, orange for parts where you have to give some attention to the orienteering and red for the parts where you have to put a lot of attention to the orienteering (e.g. probably slow down significantly, based on your technique). Run the leg according to this plan.

Aim: The aim of the exercise is to be able to adapt your speed to the difficulties, and know your orienteering abilities. A majority of mistakes are due to bad speed adjustment.
Variants: Alternative variant A: Two runners together - the first being in control. The first runners tells the second runner each time he/she enters a new zone. At every second/third control, the leader changes.

Alternative variant B: Do a theoretical exercise for the course before you run (see Traffic light orienteering - theoretical), to put more focus on the speed adjustment. You may even run on the map where the colorful route is drawn.

Aids: None required.
Terrain:
Preparations: No special preparation.
Tips: Your work after the training analyzing your training and speed adaption is the most valuable part of the training.
Examples:
Image Traffic light orienteering.jpg Run a normal course with varying difficulty. Before starting on each leg, have a plan ready for the coming leg in which you categorize your route into three categories: Green for the parts where you can run without much attention to the orienteering, orange for parts where you have to give some attention to the orienteering and red for the parts where you have to put a lot of attention to the orienteering (e.g. probably slow down significantly, based on your technique). Run the leg according to this plan.
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