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Small circle - Big circle +	A course is given, and for each control in … A course is given, and for each control in the course, there is a small ring denoting the attackpoint. In the forest, the attackpoint is marked by an orienteering flag, and the real control is only mared using a piece of paper. The runner shall run with relatively high speed to the attackpoint, and then continue carefully to the control. nd then continue carefully to the control.
Speed adaption O-intervals +	Interval training on map in which the firs … Interval training on map in which the first part of each interval is very easy orienteering (typically one long leg with only straight road/path) - the second part tricky orienteering (slow speed). Run high speed in the easy part, and adapt speed to orienteering in the second part. Especially good as sprint training by simulating the change between urban and forest orienteering in a sprint race. and forest orienteering in a sprint race.
Step counting +	Distance evaluation through step counting. Measure a distance on the map (e.g. 100 meters), and run the same distance in different terrain types and count your steps. Repeat until you get familiar with how many steps you need for a certain distance.
Straight line orienteering +	Straight lines are drawn between objects on a normal map. Use compass to go straight between the controls while reading the map along the line. For skilled orienteers, run at high intensity. Both compass and map reading exercise.
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Traffic light orienteering +	Run a normal course with varying difficult … 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. ique). Run the leg according to this plan.
Traffic light orienteering - theoretical +	Pick a course, and draw your planned route … Pick a course, and draw your planned route in three colors: Green for the parts where you can run without much attention to the map, orange for parts where you have to give some attention to the map 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). You can also continue with a practical part in which you run the same course either on the map with your planned colorful route drawn, or on a map without planned route. drawn, or on a map without planned route.

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