XCS In-Season 12 weeks 5-7 hrs/week Intermediate
Marjaana Rakai MSc Sports Sciences, NASM PT, Sports Nutrition DiplomaAll plans by this Coach
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Are you looking for a Nordic skiing training plan? I've got one for you! This is a 12 week 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!
This is a training plan for you who can, at start ski 60mins. You will train 5-7.5 hours a week and have access to a weight training facility. Every third week is a recovery week, which means you are allowing your body to recover from the hard work you've done in the last two weeks. Please take the recovery week seriously, and do listen to your body! If you feel drained, take it easy!
This plan builds in the blocks of three weeks, which means every two-three weeks, the plan increases in volume and/or intensity. If you feel not ready for a hard session, rather than dropping the workout, do it easier. This means, drop the intensity and just go easy and slow, staying within Zones 1 & 2 if you are using HR.
One way to modify the plan to fit your goals/fitness levels is to cut it in 8 weeks and then keep repeating the weeks 5-8 until you are ready to move on with weeks 9-12. I have included a short taper week at the end of the plan for you who are using this plan as preparation for a Birkie or other X-country ski race.
Start this plan end of November if you are aiming for mid-February race.
Hope you enjoy the plan! If you have any questions, please feel free to clarify by sending an email: firstname.lastname@example.org! See you on the trails.
PS. I also have spots available for 1-on-1 coaching, send me an email to enquire more.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:47 hrs||2:10 hrs|
Day Off x2
|0:50 hrs||0:50 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:47 hrs||2:10 hrs|
||0:50 hrs||0:50 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor