Training plans over break

MCWS Nordic Winter Break Training Plan

The team doesn't get back together until Wednesday, January 4, the day MCWS returns to school. We have a race on the schedule that day and will check in later during vacation to firm up plans. In the meantime, everyone should aim to do what's shown below. Happy vacation, everyone!

Cardio - 5 days/week

Each week, try to do 5 days of cardio work, 2 hard, 2 medium, 1 easy. Try to space out your hard days. If you can find a place to ski, that is preferable to running. If you would prefer to bike, or row, or do some other type of cardio work, that is fine.

For the hard days, target these two workouts:

• 10 minutes warmup, 5 x 3 minutes at race pace, 2 minutes recovery, 10 cool down 
• 10 minutes warmup, 20 minutes at “tempo” pace. This should be the pace that you would run a 10k in. When you finish the 20 minutes, you should feel like you would halfway through a race. You could definitely keep going, but you put in a big effort. 

Core - 2 days/week
Core strength is crucial for balance, injury prevention, and poling strength. Do core workouts, just like we have in practice, twice per week. Aim for 8-10 exercises for 45 seconds to a minute.

Strength - 2 days/week
Strength, specifically in your quadriceps and triceps, will also be crucial for performance. Do strength workouts, just like in practice, twice per week. Make sure to include step-ups, squats, dips, and pushups.

Should I run or ski?

• Ski if you can! 

Something hurts, should I still do the workout?

• Be very careful with your body! If the pain gets worse as the workout continues, stop the workout and take a day off. Getting injured and not being able to ski is not fun. If the pain subsides, then you’re probably OK to finish it.