15m progressive warmup
5m L3
5m L1/2 ending at the bottom of a good interval climb.
-
3x: 5m of (30s L5, 30s L1)
(with 5m recovery between)
-
Cooldown to complete prescribed time.

WARMUP:
10m jog
-
WORK 1: (1m rest between sets)
3x(30seconds of pushups)
5X(Lunge compass)
3x(10 burpees)
1:00m ski racer tuck
4x(10 forward lunges with 10lb weight held above head)
-5 lunges on each side, alternate hands by set
3x(10 forward arm raises, 5lb per hand, thumb facing each other)
-make sure you set your shoulders back/good posture during the whole movement.
3x(30s mogul jumps over a line)
1:00m ski racer tuck
2:00 rest
-
WORK 2: (No rest)
1:00m plank
1:00m each side plank
1:00m bridge
1:00m ski racer tuck
-
WORK 3: (No rest)
3x(
30s supine knee raises
30s mountain climbers
30 situps
30s mountain climbers
30s rest)
1:00m ski racer tuck
-
COOLDOWN:
10m jog

L1, any mode.

Take time in front of the TV, or with friends, and practice ten skin to ski transitions. This should be as specific as possible with your race gear, including pants and pack.

On a nordic center, on skate gear
15m skate, Zone 1-2
15m skate without poles, Zone 1-2
10m double pole (upper body only), Zone 1-2
20m skate, Zone

15m progressive warmup - 3m Hard 3m Easy 2m HardER 5m easy - 30m all out uphill, WELL PACED - 15m easy uphill

WARMUP:
10m jog

-
WORK 1: (30s rest between sets)
3x(
30s pushups
3X(Lunge compass)
30s Burpees
1:00m ski racer tuck
30s mogul jumps over a line
1:00m ski racer tuck
3m rest)
-
WORK 2: (1:00m rest between sets)
4x(10 forward lunges with 10lb weight held above head)
*5 lunges on each side, alternate hands by set
3x(10 forward arm raises, 5lb per hand, thumb facing each other)
*make sure you set your shoulders back/good posture during the whole movement.
-
WORK 3: (No rest)
1:00m plank "around the world"
*maintain plank while lifting right hand slowly, replace, lift left hand, replace, left foot, etc.
1:00m each side plank, with twist to touch the ground, and then reach for the sky
1:00m bridge, alternating leg lifts
1:00m ski racer tuck
-
WORK 4: (No rest)
3x(
30s supine knee raises
30s mountain climbers
30 situps
30s mountain climbers
30s rest)
1:00m ski racer tuck
-
COOLDOWN:
10m jog