Example Recovery Week (Freshman/Sophmore)

Hourly Break-down

• 6.5 hours endurance
• 0.5 hours intensity
• 2-3 general strength
• 1-2 specific strength
• 1-2 spenst/speed

If you feel like you need an extra day off to ensure adequate recovery, this is a good week to take it. These hours may be somewhat higher (even though this is a recovery week) than what they will be at school.

Example Workouts

Monday:

Tuesday: Speed workout- running; general strength

Running Speed:

• Warm up 20 minutes
• Pick-ups: 2x30 seconds with 15 seconds recovery
• 1 minute full recovery
• Pick-ups: 2x1 minute with 30 seconds recovery
• 1 minute full recovery
• Repeat the above (30 sec. and 1 min. pickups) one more time<
• Warm down 20 minutes

General strength in the weight room

Wednesday: Easy Classic Rollerski

Warm up 15 minutes
15 minutes single stick
30 minutes double pole
Warm down 15 minutes

Thursday: Easy Swim and General Strength

Swim for 30 minutes, plus 30 minutes general strength in the gym
*Feel free to take today off if you need it*

Friday: Level 3 Skate Rollerski Interval

Warm up 30 minutes (include 15 minutes of no-pole skate and 4x30 seconds of pick-ups)
5x4 minutes skate intervals; 2-3 minutes of recovery time
Warm down 15 minutes

Saturday: Recovery Run and General Strength

Easy run 1 hour, plus 30 minutes in the gym

Sunday: Over-distance

Run, hike, or rollerski for 2:15 hours.