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The Oregon circuit is more advisable for experienced runners, with background and who are capable of racing under 36’ in 10 km. The 9 drills can be changed and the number of reps will vary depending on the fitness level of the runner. The recommended approach is to start with ten reps and, at most, not exceed 25 in the last circuits you perform. It is a tough workout, but very fun and unique. This is a session that should be done at the beginning of each season, during the first two months of training. In the first and second week, it is done one day, once; in the third, fourth and fifth, it is done two days, twice; and in the next three weeks, it is done two days, three times each day.
It is done on fairly flat terrain; ideally it should be one km long, marked every 100 m, which is where the drills will be performed. There are nine stations in total and each one corresponds to a drill.
It starts and ends with a 100 at a strong pace. After each 100 m, a drill is performed. The 100s must be done at high speed and then, with no recovery, the corresponding drill is executed as fast as possible. Also without recovery, the next hundred is started immediately. After the third, 30’’ are recovered standing still. You resume with the corresponding drill and repeat the process: sprint–drill.
We stop again after the sixth sprint for another 30’’ and the same after finishing the 10th sprint. Once recovered for 30’’, at the end of the circuit, the entire kilometer is done in reverse, continuously, at a medium pace.
o 100 m + Touch the opposite foot with the hand
o 100 m + Alternating leg lift to the front with a clap under the thigh
o 100 m + Rest 30’’ +
o Vertical jump, knees to chest.
o 100 + Hands on the ground, one leg between the arms and the other back, jump switching legs.
o 100 m: walking in a squat.
o 100 m + Rest 30’’ +
o Backward skipping on the spot, b: medium skipping forward, on the spot.
o 100 m + With a bounce, move the legs forward and back.
o 100 m + On the spot, alternating knee lift, maximum height.
o 100 m + Four-count drill (lying down, squat, vertical jump, squat, lying down), b: with a bounce, move the legs forward and back.
o 100 m + Rest 30’’ +
o 1 KM at medium pace.
