Suggested Training October 8th to October 14th
There is no official training this week.
However you still need to be training.
I have found that midsemester break can be a
good time for everyone to have a lighter training
week and focus on recovery. The following week
will see another increase in training volume.
Rest is just as important as the training you do
because without it you are never able to build
on your training effectively. So while it can be
tempting to travel around and stay up late visiting
friends and so on for the long weekend this is not
conducive to good rest.
Since everyone’s schedule for the week is going to vary
with travel plans you should make changes to
this plan that will fit your schedule accordingly.
-Ethan
Endurance: 8.5–9.5 hours
Intensity: .75-1 hours
Monday
Off or easy run/ski 1hr and stretch on your own. You can also do the Quadathlon or if you are not doing that volunteer to help out.
Tuesday
AM- 6:30am, General Strength
PM- 4:30pm, level 3 threshold intervals 4-6 x 5-7 min with half rest.
20min warm up / 20 min cooldown. 1.25-1.75hr total
*maybe move this to Wednesday if you did the quadathlon, depends on how you feel.
Wednesday
AM- OFF
PM- 4:30pm, Easy distance 1-1.25hr
Thursday
AM- 6:30, General strength
PM- 4:30pm, Run with spenst 1hr
Friday
AM- OFF
PM- 3pm, Classic ski double pole and double pole kick intervals at level 4,
5-8 x 2-3 with equal rest, warm up and cooldown,
try to stay on flat or slightly uphill terrain. 1.25-1.5
Saturday
AM- Easy distance 1.25-1.5hr
Maybe a third general strength session
PM- Off
Sunday
AM- Overdistance ski 2-2.5hr