Training program – Januari

Below you can find a training program for Nordenskiöldsloppet for the month of January. It’s between 4-5 hours of training per week, except for the third week that is a “quantity” week of 8 training hours.

What to consider when you read the program:

  • Prioritize long trainings. It’s nice to have couple of longer trainings each month. If you only can train for 2-3 hours per week, better cut some trainings but keep at least one training longer than 2 hours every month.
  • Shift days if that suits you better. The reason why Sundays are rest days is that many participants have families.
  • The training program is adjusted for training off snow until the end of the year and will then shift focus to skiing on snow. If you don´t have access to snow exchange your trainings with SkiErg, roller skiing and running/walking with poles.
  • It says “10 minutes of technique exercises” at some places in the program. Find a flat track, e.g. in a stadium, and do the following exercises: Ski on one ski, train curves by skiing an “8”, train to do lunges when skiing, train to adjust your frequency by doing 5 diagonal strides in at your highest frequency possible, followed by 5 in the lowest frequency possible.
  • It says “10 minutes of strength exercises” at some places in the program. Find a track that slightly goes uphill (rest between the sets by gliding down to the start point again) and do the following exercises: diagonal poling (as diagonal striding but only use your arms), double poling with fully straight arms and test to double pole uphill taking only as few strokes as possible.
  • Long distance pace means the pace that you approximately could hold for 2 hours.

WEEK 1 (Jan 1-7):

Monday:
1,5 h easy skiing, out which 10 min without poles, 10 min of technique exercises and 10 min of strength exercises. Spread out these moments over the whole session.

Tuesday:
30 min easy running + 20 min strength training.

Wednesday:
Rest

Thursday:
1 h skiing at long distance pace, double poling only.

Friday:
Rest

Saturday:
1,5 h skiing. First half easy, second half at long distance pace.

Sunday:
Rest

WEEK 2 (Jan 8-14):

Monday:
SkiErg. 50 x 100 m intervals with 10 sec rest (fully rest for 7 sec and start accelerating the last 3 sec). Reach your intervall pace after 20 m and hold a pace that is 1 sec below your PB pace on 5000 m. 5 min warm-up, 5 min cool down.

Tuesday:
1 h skiing at long distance pace, double poling only.

Wednesday:
Rest

Thursday:
1 h very easy skiing.

Friday:
Rest

Saturday:
2 h double poling on skis at even pace. Include sprints of 12 pole strokes every 10th minute. OR seeding race.

Sunday:
Rest

WEEK 3 (Jan 15-21):

Monday:
5 hs easy skiing, out of which 10 min without poles, 10 min of technique exercises and 10 min of strength exercises. Spread out these moments over the whole session.

Tuesday:
30 min easy running + 20 min strength training.

Wednesday:
Rest

Thursday:
1,5 h easy skiing.

Friday:
Rest

Saturday:
4 h easy skiing.

Sunday:
Rest

WEEK 4 (Jan 22-28):

Monday:
SkiErg. 5000 m test. Medium resistance. 5 min warm-up, 5 min cool down.

Tuesday:
30 min easy running + 20 min strength training.

Wednesday:
Rest

Thursday:
1 h skiing at long distance pace, double poling only.

Friday:
Rest

Saturday:
1,5 h skiing. First half easy, second half at long distance pace.

Sunday:
Rest