How would I train as a young semi-elite orienteer? I have some idea of the amount I should do but I do not know how I should spread it across the week. Should I group my training in the middle of the week or should I try to separate my training days?
Good start. From here, set realistic goals to improve based on your idea and don't overdo it. Your idea may change...experiment with ideas to find your optimal training approach that is not overwhelming but challenging and progressive.
Example: If you endurance train for a 30 minutes, set a goal to endurance train for 32 minutes as your benchmark.
By my research, I would separate my training days.