Here is an exercise we did at the team training camp last year.
You set out controls in advance for a regular orienteering course of length 5-10k. You run the course with a group, mass starting at each control. the idea is to be the first to the control every time. the scoring at each control was 4-2-1-0 for for 4 runners. (5-3-2-1-0 for 5, 3-1-0 for 3, you get the idea)
the restart should be pretty much as soon as the last person gets to the control or 3 minutes after the first person, whichever is sooner. anyone who falls behind the 3 minute barrier gets 0 pts per control until they catch up.
as an additional handicap, you can make the winner take the control down and carry it along for the rest of the run.
added on 2000-02-28 22:56:28.0 by ken