X-Country General Prep Phase 4-8hrs/week 90days

Author

Marjaana Rakai- MSc Sports Science, NASM PT, Running&Skiing Coach

All plans by this Coach

Length

13 Weeks

Typical Week

2 Day Off, 1 Other, 2 Run, 4 Strength, 1 X-Train, 1 XC-Ski

Longest Workout

1:00 hrs

Plan Specs

winter sports beginner intermediate masters hr based tss based strength base period

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Summary

This training plan is for you who has a busy life, with 5-8 hrs/week for training in the months of August, September and October (90 days) before moving on to Specific Preparation.
You need to be able to run for 60 mins to start this plan and be prepared to train about 4-8 hrs per week. You are familiar with some strength training and Nordic pole walking.
Depending on your current location and weather, there is room for cross-training in the plan and is marked as "optional mode". If the snow conditions don't allow skiing, change those days either Nordic pole walking or roller skiing if possible.
This is a 90-day program with a focus on strengthening muscles used in Nordic Skiing, building up your aerobic base and adding some effective interval training elements for time-crunched weekend warriors!
Get ready for the season feeling strong and prepared!
If you are seasoned roller skier, you may substitute some of the running with roller ski. If you are not currently roller skiing, you may substitute roller skiing to a optional mode.

This training plan also teaches you to do proper warm-up sequence for each of your runs, allowing your body to prepare for the main part of the training, running.

This training plan also teaches you to gauge the training intensity by Rate of Perceived Effort (scale 1-10). Why? You may not have a GPS watch or Heart Rate data and even if you do, it is beneficial to be able to run by feel in such cases as Watch malfunction, it's too dark to see the watch, you doubt your ability if your day-to-day Heart Rate happens to be a bit higher in a race, etc. All because I want you to do learn to listen to your body and work with it! You're welcome!
To help you gauge your intensity levels, please refer to this table:
Intensity distribution:

Rating Descriptor Zones %of Hrmax RPE max 10:
0 Rest 1 60-72 0 at rest
1 Very, Very Easy 1 1 very easy
2 Easy 1 2 somewhat easy
3 Moderate 2 72-82 3 moderate
4 Somewhat Hard 2 4 somewhat hard
5 Hard 3 82-87 5 hard
6 3 6
7 Very Hard 4 87-92 7 very hard
8 4 8
9 5 92-97 9
10 Maximal 5 10 very, very hard

This intensity distribution will come with the plan in pdf format, I suggest you print it out for quick reference.

Ok, ready to start? Let's do this!

If you have any questions/comments about the plan, please feel free to contact me directly at besisufit@gmail.com

If you need help to determine your intensity zones using pace or HR, please contact me
Coachj MJ

If you need help establishing your HRmax and intensity zones, please contact me besisufit@gmail.com

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:41
Training Load By Week
Average Weekly Training Hours: 06:41
Average Weekly Breakdown

Marjaana Rakai

Be Sisu Fit Inc.

She is a former cross-country ski athlete at Finnish national level, track & field athlete, weekend warrior, runner and a triathlete training for Ironman. She has a Master's degree in Sports Science from the Norwegian School of Sports Science (Exercise Physiology & Biomechanics), NASM personal trainer certification and always learning about training.

Back to Plan Details

Sample Day 1

1:00:00
60TSS
50% in heart rate zone 2.

Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.

Sample Day 1

0:05:00
Lunge Matrix & Leg Swings

1. Front Lunge
2. Lunge with twist
3. Lateral Lunge
4. Back and to side Lunge
5. Backwards Lunge
6. Leg swings warm ups

https://www.youtube.com/watch?v=GJo7_MiRLkU

Sample Day 3

1:00:00
50TSS
XCS Musc Endurance

Sample Day 3

0:30:00
Optional mode(s)

Your choice of mode: hike, XC ski, snowshoe, row, aerobics class, stair climb, etc. Anything except your normal sport discipline(s). Can combine 2 or more modes into one workout. Easy to moderately hard effort (RPE 1-4 on 10 scale). Avoid anaerobic effort.

Sample Day 5

1:00:00
50TSS
XCS Musc Endurance

Sample Day 6

1:00:00
66.7TSS
Nordic Pole Walking

Warm up with light walking, then increase effort for an 1 hr where you run flats and downhills and walk briskly all uphills.

Sample Day 6

0:05:00
Lunge Matrix & Leg Swings

1. Front Lunge
2. Lunge with twist
3. Lateral Lunge
4. Back and to side Lunge
5. Backwards Lunge
6. Leg swings warm ups

https://www.youtube.com/watch?v=GJo7_MiRLkU

X-Country General Prep Phase 4-8hrs/week 90days

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