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XCS 30- 50K Skate 17 week intermediate


Marjaana Rakai MSc Sports Sciences, NASM PT, Sports Nutrition Diploma, Skiing Coach

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17 Weeks

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Plan Description

Have you decided to actually prepare for your ski marathon this year? I've got a science based, progressive training plan for you!

This is a 17 week plan for skate skiing a 30-50K ski race. Pick your race, grab a calendar and count 17weeks to get your individual start date. If your race is in the later part of February (like American Birkie), then start training in November!

Who is this plan for? This plan is designed for an intermediate skier, who has 4-9 hours available for training per week. (For individual plan for a beginner or advanced skier, please contact me). Your longest ski workout will be 3 hours. If you estimate your finishing time between 3-3:30hrs, this plan works for as is. If you estimate your finish time 3:30-5hrs, then you can alter this plan simply by adding a bit more time to your long ski workouts so that your last long workout (two weeks before the race) is around 5-10% shorter than your estimated finish time.

As weather conditions may be unpredictable, and highly dependent where you live, you will need to be creative and flexible and choose an alternative mode on days that you cannot go roller skiing/nordic walking or skiing.

This plan includes:
X-country specific strength training programs at home
Ski specific strength is on the program as either skiing without poles or double poling.
You will also do ski drills weekly. Different modes of interval training follow the program throughout.

If you happen to miss a workout, please do not try to make up, simply move on to next workout.

Please if you any concerns or questions about the workouts and how to possibly change them, please do not hesitate to contact
If you need help determining your Intensity Zones, please contact me!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:03 hrs 3:00 hrs
Day Offx2
—— ——
0:54 hrs 0:45 hrs
0:25 hrs 0:54 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
5:03 hrs 3:00 hrs
Day Off
—— ——
0:54 hrs 0:45 hrs
0:25 hrs 0:54 hrs
—— ——

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 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!