Weekly Schedule

WEEKLY DRYLAND TRAINING SCHEDULE EXAMPLE
Fall 2014

◦ M – Speed & Core
◦ T – Threshold & GS 
◦ W – Distance & Core
◦ Th – Specific Strength 
◦ F – VO2 (hills early, race pace later) & General Strength & Core
◦ Sat – Distance/OD 
◦ Sun - Off

SPEED
Why: Neuromuscular adaptations – improved economy. Fairly low cost, moderate payoff. 
Work: Short sprints (10-40 sec) at faster than race pace. HR is irrelevant – only speed of movement matters. Best on skis/rollerskis. ◦ 12x100m at max speed – 2 min recovery 
◦ 2 sets of 8x30 sec at “race pace plus” – 90 sec recovery 
◦ Agility workout – slalom, figure-8, games, jumps, etc. 
◦ Bounding or jumps on foot – good for building foundation for speed in dryland season 
Use terrain where it’s easy to go fast – flats, gradual climbs, slight downhills
Building sustainable speed (“race pace plus”) can be more productive than building max speed. 

THRESHOLD
Why: Peripheral adaptations – raise LT (a more productive & more costly version of distance training) 
Work: Medium & long intervals (5+ min) at moderate pace (talk in short bursts without 
gasping, 80-90% max HR – comfortably uncomfortable). 
Total interval time of 15-60 min. 
◦ 4x8 min – 2 min recovery 
◦ 1x30 min 
◦ 40 min of 2 min on, 30 sec off 
DISTANCE
Why: Peripheral adaptations in muscles – raise LT Increased ability to tolerate intense training & racing 
Work: Long workouts (30 min to 3+ hours -OD) at easy pace (easy to have a conversation - 60-75% max HR) 
Run & ski/rollerski are ideal modes, but…..an excellent chance to add variety: hiking, 
paddling, cycling, etc. 

SPECIFIC STRENGTH
Why: Increased ability to apply force to poles & skis – improved economy. 
Upper body is under-trained in the vast majority of skiers. 
Work: Ski-specific movements (usually poling) with increased resistance. 
◦ 15-60+ min sustained DP in hilly terrain 
◦ 10-15x1 min hill repeats – DP, single stick, no poles 
◦ 6x2 min rollerboard
◦ Run/ski walk w/ weight drag

VO2
Why: Central adaptations – increased stroke volume of heart – raise VO2max. 
High cost, big payoff. 
Work: Medium-short intervals (1-5 min) at high effort (talk in single words, 90+% max HR) - 5k 
race pace or above. Total interval time 8-20 min. 
◦ 4x4 min – equal recovery 
◦ 30 min of 30 sec on, 30 sec off – uphill or mixed terrain 
◦ Ladder: 1-2-3-3-2-1 w/ equal recovery – mixed terrain 
◦ Hills most effective for VO2max building; mixed terrain 
is preferable for raising race pace. 
We will do these 1-2x per week. We will move toward shorter intervals on mixed terrain during race season to keep speed high. 

CORE
100 crunches
130 side crunches
90 sec planks: center, left, right

Stretch piriformis, soas. Use foam roller on back, quads, hammies!
Stretch, do Pilates for 30 minutes 
                                         
                                                                                
 “Champions are made when no one is watching” 
~COACH BARRY                                                                    



Kikkan Randall



2013 Schedule
This will be our weekly plan for the foreseeable future:

Monday:           Morning:  general strength training
                           Afternoon: Easy distance
                 
Tuesday:          Intervals, speed

Wednesday:     Specific strength and/or technique training*

Thursday:          Morning: general strength training
                             Afternoon: Threshold level distance

Friday:               Game day 

Sat./Sun:           One of these days will be an over distance day and the other will be a rest day.



*adjustments will be made when races begin

This plan is always subject to change based on weather, conditions, races schedules, etc,