Are you a runner who likes to get on the Nordic trails during the winter? This training plan provides a 16-week program to help you transition from fall running to winter cross-country skiing and then back to spring running. Whether you skate ski, classic ski, or do a combination of both, this plan will help you maximize your winter training to build your overall fitness during snow season and give your running a head start come spring.
WHAT'S INCLUDED
• 16 weeks of structured workouts
• A mix of running and skiing workouts, with guidance for substituting one for the other based on snow and trail access
• An optional strength training program
• Guidance for adjusting frequency, volume, and intensity to your own starting point
The program assumes some current running fitness from the summer and early fall. If you’re coming off an extended break in training, you may want to start with a few weeks of Aerobic Base Conditioning to focus on the development of extensive aerobic endurance along with the supporting structures you’ll need for more advanced training. If you’re coming off a summer/fall running season with a good base of fitness, start this plan a few weeks to a month out from your XC ski season.
The plan begins with three weeks of VO2max run training to develop your aerobic capacity by focusing on intensity rather than volume and to prepare you for XC skiing. Your aerobic capacity, or VO2max, refers to the highest rate of oxygen transport by your body during maximal physical exertion. Think of this as your performance “ceiling.” By raising your ceiling, you will raise your overall fitness — including your ability to run and ski faster at an aerobic pace.
The plan then moves into a mix of XC skiing and running workouts with a focus on Lactate Threshold training over six weeks. The aim of this phase is to raise your lactate threshold, which allows you to stay aerobic at faster speeds. This is followed by another three-week block of VO2max training, but this time focused on skiing, to set you up for any winter XC ski races you may want to do.
The plan ends with four weeks of Endurance Training that transitions from skiing to running to help you start building training volume as you transition out of snow season and back into full-time running.
The plan assigns skiing and running volume based on training hours and training stress score (TSS). Adjust the frequency, volume, and intensity of the workouts up or down based on your personal starting point — see the guidelines within the plan to customize the plan for your own situation.
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. The Alp Fitness training zones are also compatible with Stryd running power. But you are encouraged to learn to judge your effort levels "by feel" even if using these other tools.
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 how to activate your access are included with your plan.
ABOUT THE COACH
Adam Hodges is a two-time USAT Winter Sprint Duathlon age-group national champion, and a running and multisport coach.
For me, endurance sports provide a way to explore the beauty of our world and learn about ourselves in the process. I offer coaching and training plans for those seeking personal growth through self-defined challenges, whether those involve races (e.g., 50K trail runs, winter triathlons) or solo adventures (e.g., mountain running, fast-packing objectives). Learn more about my training approach at alpfitness.com where you can also find articles and training guides to help you train smart.