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Cross - Country Skiing - In-Season - Intermediate - Race

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Cross - Country Skiing - In-Season - Intermediate - Race

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 Sciences, NASM PT, GGS women's coaching specialist

All plans by this Coach


12 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

Are you looking for a nordic skiing training plan that does not require tons of time but still gets you fitter this winter?


This 12-week plan is designed for a busy professional intermediate skier who has 4-8 hrs per week available for training. You will ski 4 days a week, with one at-home strength workout. This plan teaches you basic principles in ski technique and training and recovery practices.

This plan starts off easy, with 3.5hrs of training and builds up to close to 8 hours per week at the end of this 12-week plan.

You will have two days off, and every third week is a recovery week to allow your body to recover from the hard work and adapt. The first phase focuses on getting back on snow, learning technique and improving balance on skis.

You will also do a lot of strengthening work both off and on snow. You will also have the opportunity to define your individual training intensity zones and get it right from the get-go!

In the second phase, you will learn how to safely increase the intensity and what to look for in the recovery process. You will keep working on your technique on skis, and work on your strength off and on snow.

In the third phase, you will be challenged with more structured intervals and it is important to really allow your body to recover in between the workouts, so you can hit those hard sessions recovered and ready to rock!

In the last phase, you will increase both the volume of higher intensity efforts and add fatigue resistance in aerobic workouts, as the weather is most likely inspire you to stay longer on the spring tracks!

Throughout the plan, you will have the option to test your fitness.

**When to start?**

There is no better time than today.

If you are training for a race, grab your calendar and count 12 weeks from the race day backwards and start your training.

You may want to start this program on the first day of your menstrual cycle and adjust the program so that the recovery week falls around your period. So for example, if your cycle is 28 days, you will keep the training load increasing until 5-7 days before your periods, then ease off (recover) right before and perhaps a couple of days into your periods, depending on whether you have bad cramps or not. If no symptoms of PMS or cramps, then no need to have periodized recovery week right before the periods. It is individual, and I can help you figure this out with you. Just email to get started!

**What is included with this plan?**

Training program via TrainingPeaks app

Weekly notes - mental training advice - sports nutrition advice - recovery advice

Strength training program

Training intensity zones for you

Email access to coach Marjaana

Access to our private Facebook group


Personalized nutrition & hydration nutrition plans at additional cost.

Personalized Strength Training Program based on movement analysis and strength assessment at additional cost, including a specialized strength training app with video instructions! Contact me for more deets!


This is a "self-coached" plan, meaning that I will be not coaching you and commenting on your training, however, you will have access to me via email and/or our private Facebook group, where you can ask questions, and share your wins and struggles!

Hope you enjoy the plan! Also, I would like to hear how you did with this program, so please do not be a stranger!

You can always email me

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
XC-Ski x4
04:46:00 02:10:00
Day Off x2
—— ——
Strength x1
00:50:00 00:50:00
Workouts Per Week Weekly Average Longest Workout
04:46:00 02:10:00
Day Off
—— ——
00:50:00 00:50:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Marjaana Rakai

Be Sisu Fit Inc.

Marjaana Rakai, MSc Sports Sciences, NASM Personal Trainer, GGS Women's Coaching Specialist, Triathlon Canada Community Trained Coach, Sports Nutrition Specialist is a lifelong athlete in track&field, Cross-Country Skiing and Triathlon, Sports Science Geek, Mother of three and an expatriate of Finnish descent since 1998.
Marjaana is the founder of Be Sisu Fit Inc. and Tired Mom Runs. In the heart of her coaching is serving the athlete, keeping health in the forefront of it all.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • 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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