This plan provides a complete 20-week snow season program for cross-country skiers targeting a race from 10K to 30K. Skate, classic, or both.

The plan is built around the reality that most skiers don't have daily trail access. Ski when you can, even if that’s only on the weekend; and use the dryland options listed with each workout when you can't access the Nordic trails.

WHAT'S INCLUDED

• 20 weeks of structured workouts
• 5 sessions per week with two rest days
• A skier's strength program targeting ski-specific strength
• Mode options for every workout, so you can train whether or not you have snow
• Race and benchmark time trial weekends
• A taper and goal race at the end

Following the training principle of moving from the least specific physiology to most specific physiology for the race distance, the program progresses from Endurance Training (8 weeks) to Lactate Threshold Training (8 weeks) to VO2max Training (4 weeks) to peak you for your goal race.

The endurance and lactate threshold phases run on four-week cycles, each ending in a recovery week with a race or benchmark time trial weekend. Endurance training builds your volume and moves you toward the higher intensity intervals done in the lactate threshold phase. The lactate threshold training phase works to improve your lactate tolerance and decrease lactate accumulation, which allows you to stay aerobic at faster speeds. The final four weeks reduce volume while focusing on developing your aerobic capacity with VO2max intervals and tapering you for your goal race.

The plan assigns volume based on training hours and training stress score (TSS). Adjust frequency, volume, and intervals up or down to your personal starting point.

To target and monitor your training intensity, the workouts provide training zone descriptions based on breathing and talking cues to help you gauge your perceived exertion, as well as heart rate ranges, if you use a heart rate monitor.

No matter where you want to go, you must start where you are with your own unique goals in mind. This plan — like any training plan — represents an initial draft, rather than a final document set in stone. You will write the final version over the coming weeks as you glean feedback from your training and adapt the plan to your specific situation and goals. Train smart!

ALP AI ACCESS INCLUDED

This plan includes access to Alp AI Coach for the duration of your training plan. Alp AI Coach provides instant 24/7 training answers built on the Alp Fitness knowledge base, along with interactive tools and smart calculators to guide your training. Details on activating your access are included with your plan.

ABOUT THE COACH

Adam Hodges is a two-time USAT Winter Sprint Duathlon (run-ski) age-group national champion and a mountain endurance coach. He holds certifications in running and ultrarunning with a sports psychology specialization from the United Endurance Sports Coaching Academy (UESCA), plus credentials from USA Triathlon (USAT) and the American College of Sports Medicine (ACSM).