Training program – February

Below you can find a training program for Nordenskiöldsloppet for the month of February. 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.
  • Long distance pace means the pace that you approximately could hold for 2 hours.
  • If you’re doing Vasaloppet on the 4th of March, you need to adapt the weeks right before.

WEEK 6 (Feb 5-11):

Monday:
30 min easy running + 20 min strength training

Tuesday:
Ski. 4 x 8 min-intervals with 2 min rest. Include 2 sprints of 12 pole strokes in every interval. 15 min warm-up, 10 min cool down.

Wednesday:
Rest

Thursday:
1 h easy skiing.

Friday:
Rest

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

Sunday:
Rest

WEEK 7 (Feb 12-18):

Monday:
2 h easy skiing.

Tuesday:
Ski. 15 min easy. 5 x 2 min-intervals with med 2 min rest. 5 min rest. 5 x 1 min-intervals with 2 min rest. 5 min easy. 5 x 30 sec-intervals with 2 min rest. 15 min easy.

Wednesday:
Rest

Thursday:
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 above your PB pace on 5000 m. 5 min warm-up, 5 min cool down.

Friday:
Rest

Saturday:
4 h easy skiing.

Sunday:
Rest

WEEK 8 (Feb 19-25):

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

Tuesday:
Ski. 4 x 8 min-intervals with 2 min rest. Include 2 sprints of 12 pole strokes in every interval. 15 min warm-up, 10 min cool down.

Wednesday:
Rest

Thursday:
1 h 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 9 (Feb 26 – Mar 4):

Monday:
Rest.

Tuesday:
1 h skiing at long distance pace.

Wednesday:
Rest

Thursday:
SkiErg. 4 x 2000 m intervals with 1 min rest. 5 min warm-up, 5 min cool down.

Friday:
Rest

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

Sunday:
Rest