This is an example three month training programme aimed at athletes who want to ski a 42km (marathon) cross country ski race in 2 hours under normal conditions. For 2h30 reduce the long sessions by 20%. For 3 hours reduce the long sessions by 30%. In the autumn the ski sessions would be on rollerskis / cross skates.
Remember to consult a doctor before starting (or restarting after a lay off). For long distance events a load test should be performed by a cardiac specialist.
| Day | Type | Programme |
|---|---|---|
| 1 | ||
| 2 | Running | 1 hour of Light running on varied terrain |
| 3 | ||
| 4 | Workout | 30 minutes warm up followed by 30 minutes of iso |
| 5 | ||
| 6 | Running | 30 minutes warm up, followed by 20 minutes of nordic bounding with poles, 40 minutes of running and warm down |
| 7 |
| Day | Type | Programme |
|---|---|---|
| 8 | Skate skiing | Ski or rollerski for 2h30 at a relaxed pace |
| 9 | Recovery | 1 hour recovery session: ski/cycling/running... |
| 10 | ||
| 11 | Skate skiing | 2h30, medium pase and work without poles on flats/descents to focus on balance |
| 12 | ||
| 13 | Workout | Warm up 30 minutes then circuit training focussing on abdominals strenght wiht 30 seconds active/30 recovery |
| 14 |