X-Country Pre-Season Intermediate 8 week 4.5-7 hrs/week

Average Weekly Training Hours 05:33
Training Load By Week
Average Weekly Training Hours 05:33
Training Load By Week

This training plan is for you who want to get prepared for the upcoming Cross Country (Nordic) Skiing season.
You need to be able to run for 60 mins to start this plan and be prepared to train about 5-7 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 8 week program with 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 !

Sample Day 2
1:00:00
70TSS
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 3
1:10:00
76.7TSS
X-country Ski Base Strength

After Warm Up: 10 min choice of warm up, followed by:
1. 8 squats (no weights)
2. inch worms
3. walking lunges

3x10-12 reps / 30s rest (unless otherwise noted)
Adjust weights so that the last 2 reps are heavy!
Here are the exercises:
Core:
1. Bird Dog 16 reps each side
2. Mountain Climbers 16 reps
3. Hamstrings curl on medicine ball
4. 4 way plank each 30s
Upper body/back
1. Lat Pull Down
2. Seated Row
Lower Body:
1. Squat
2. Dead lifts
3. Side band walk

Cool down mobility work with either active stretching or foam rolling the tight spots in your body

Sample Day 4
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 1-6 on 10 scale). Avoid anaerobic effort.

Sample Day 6
1:10:00
76.7TSS
X-country Ski Base Strength

After Warm Up: 10 min choice of warm up, followed by:
1. 8 squats (no weights)
2. inch worms
3. walking lunges

3x10-12 reps / 30s rest (unless otherwise noted)
Adjust weights so that the last 2 reps are heavy!
Here are the exercises:
Core:
1. Bird Dog 16 reps each side
2. Mountain Climbers 16 reps
3. Hamstrings curl on medicine ball
4. 4 way plank each 30s
Upper body/back
1. Lat Pull Down
2. Seated Row
Lower Body:
1. Squat
2. Dead lifts
3. Side band walk

Cool down mobility work with either active stretching or foam rolling the tight spots in your body

Sample Day 7
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 9
0:42:00
28TSS
2x3mins at Z3

Getting ready to do some hard work by running. You should pace yourself so that you can maintain a steady, hard pace for 5 mins.

Sample Day 10
1:10:00
76.7TSS
X-country Ski Base Strength

After Warm Up: 10 min choice of warm up, followed by:
1. 8 squats (no weights)
2. inch worms
3. walking lunges

3x10-12 reps / 30s rest (unless otherwise noted)
Adjust weights so that the last 2 reps are heavy!
Here are the exercises:
Core:
1. Bird Dog 16 reps each side
2. Mountain Climbers 16 reps
3. Hamstrings curl on medicine ball
4. 4 way plank each 30s
Upper body/back
1. Lat Pull Down
2. Seated Row
Lower Body:
1. Squat
2. Dead lifts
3. Side band walk

Cool down mobility work with either active stretching or foam rolling the tight spots in your body

Marjaana Rakai
|
Be Sisu Fit Inc.

I am a former cross-country ski athlete at Finnish national level, track & field athlete, weekend warrior, runner and now a triathlete training for Ironman.
I work with athletes of all levels from a mother wanting to get back in shape, to any endurance athlete from age-groupers to elite athletes in running, skiing, triathlon.
I am pleased to offer online coaching, 1-on-1 and group training, and training camps.