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XCS Build 1-(Aug-Oct)-12 weeks 4-8 hrs/week

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


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

All plans by this Coach


13 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

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.
Program is designed with 3 weeks on, 1 week off (recovery week) routine.

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

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

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x4
01:28:00 01:00:00
Run x2
01:42:00 01:45:00
Day Off x2
—— ——
XC-Ski x1
01:31:00 02:00:00
Other x1
01:02:00 01:35:00
X-Train x1
00:27:00 02:00:00
Workouts Per Week Weekly Average Longest Workout
01:28:00 01:00:00
01:42:00 01:45:00
Day Off
—— ——
01:31:00 02:00:00
01:02:00 01:35:00
00:27:00 02:00:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Marjaana Rakai

Be Sisu Fit Inc.

Marjaana believes as an endurance athlete, you need to be able to move better and the roadmap is via deliberate strength and mobility training. All endurance athletes benefit from not only moving better but building stronger muscles to withstand the repetitive movements during our day-to-day training and achieve efficiency to maximize our capacity.
Her services include endurance, strength and nutritional guidance which complement each other so that you can perform at your best!

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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