XCS Build 2 (Oct-Nov) 8 week 6-10 hrs/week
Marjaana Rakai- MSc Sports Science, NASM PT, Running&Skiing CoachAll plans by this Coach
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This training plan is for you who want to get prepared for the upcoming Cross Country (Nordic) Skiing season. Ideally, you start this plan September if you typically get to ski around mid-October (I realize this is early in most places). You could start this plan on October 1 if your area gets snow around mid-November.
Monday is a day off but you can change the recovery day for either Sunday (that way you can enjoy your Sunday with Family&Friends) and start the training week on Monday. OR take Thursday off which means on Monday you would do Tuesday's workout, Tuesday you would do Wednesday's workout, etc.
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.
Intensity: 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!
To help you gauge your intensity levels, please refer to this table:
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
Remember, this plan depends on your creativity as the conditions at this time of the year may change radically and quickly. Be careful on the ice and darkness!
I challenge you to add a mobility&stretching habit either in the am before work or before bedtime to aid in recovery.
If you have any questions about the plan, please don't hesitate to ask by emailing me: email@example.com
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:11 hrs||2:00 hrs|
|1:50 hrs||1:10 hrs|
|1:50 hrs||1:30 hrs|
Day Off x1
|0:50 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:11 hrs||2:00 hrs|
||1:50 hrs||1:10 hrs|
||1:50 hrs||1:30 hrs|
||0:50 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor