This is the plan that we recommend for those who have already had a season or two of structured endurance training looking to boost their performance in Skimo races. This 16 week plan starts at a higher level than the beginner/intermediate plan. It is demanding in terms of time and energy. It will require considerable effort to complete. It is not for a novice as it starts off with over 7 hours of required training the first week and peaks at over 11 hours per week. It includes substantially more high-intensity training than the Beginner/Intermediate plan because it requires a better aerobic foundation. It will take you through ski specific strength to help you best prepare.The aerobic system supports the hard work of this muscular endurance work and later the high intensity race specific training. Neither the high intensity workouts nor the aerobic work can be compromised or the training effect will be compromised. The two have to fit together and support one another.

At the end of the 16 week plan you will find 2 added example weeks that you can use for planning your mid season training. One is for when there is a multi week break between races and you can return to normal training and the second is for when you have races separated by only a week and normal training is not possible.

While all the workouts are listed as running or hiking to allow for preseason dry land preparation you can and should substitute skiing or roller skiing wherever possible.

Do not increase the intensity of the early aerobic base-building workouts and hope to gain more benefits or squeeze a 1 hour workout into 30 minutes. There is no shortcut when it comes to aerobic adaptation.

This plan has proven successful for Skimo racers who used it properly to compete at the regional level.

Visit us at uphillathlete.com or write to us at coach@uphillathlete.com

Happy Training, 
The Uphill Athlete Team