Holiday → Early January Training Plan (December 29 – January 14)

This block follows an easy → volume → intensity progression.

Easy Week

December 29 – January 4

Emphasize skills, that is: body position in three phases of skiing, your body movements and coordination of upper and lower body.

Mon – Dec 29

Distance Skate 1:30

  • Easy aerobic skate skiing.
  • Focus on balance over the gliding ski and quiet (but active) upper body.

Tue – Dec 30

Short Ski or Easy Jog 0:30

  • Keep it very relaxed.

In-Season Velocity Strength 0:45

  • Explosive but low volume.
  • Prioritize speed of movement.
  • No grinding or fatigue.

Wed – Dec 31

Distance Classic with Specific Strength 1:15

  • Mostly easy classic skiing.
  • Include 4 × 4 min uphill double pole at L2.
  • Think tall posture, neutral spine, and strong core connection.

Thu – Jan 1

Short Ski or Easy Jog OR Off 0:45

  • Optional recovery session. Skip if tired.

Fri – Jan 2

Skate Speed Session 1:30

  • 30 min warm-up.
  • Main set: 6 × 45 sec skate efforts with 3 min easy recovery.
  • Think quick feet, relaxed power, clean exits.

In-Season General Strength 1:00

  • Maintenance strength only.

Sat – Jan 3

Distance Skate 1:45

  • Easy L1 pace.
  • Focus on efficiency of your glide and consistent tempo.

Sun – Jan 4

Off Day

Volume Week

January 5 – January 11

Slightly higher volume. Keep intensity controlled.

Mon – Jan 5

Distance Classic 2:00

  • Easy aerobic skiing.
  • Focus on body position, kick timing, and relaxed arms.

Tue – Jan 6

L3 Intervals Skate 2:00

  • 30 min warm-up.
  • Main set: 5–6 × 6 min at L3.
  • 2 min recovery.
  • Use rolling terrain if available.

Optional Easy Run (only if ski time is limited) 1:00

Wed – Jan 7

Easy Fun Ski (Classic or Skate) 2:00

  • Relaxed, playful skiing. No intensity targets.

Thu – Jan 8

Easy Fun Ski (Classic or Skate) 1:30

  • Shorter version of Wednesday. Stay aerobic.

Fri – Jan 9

L3 Intervals Classic 2:00

  • 30 min warm-up.
  • Main set: 4–5 × 7 min at L3.
  • 3 min recovery.

In-Season General Strength 1:00

Sat – Jan 10

Distance Skate 2:30

  • Easy L1 pace throughout.
  • Think efficiency, long glide, and steady poling.

Sun – Jan 11

Off Day or Very Easy Movement 0:30–0:40

Intensity Week

January 12 – January 14

Shorter sessions. Sharper intensity. Stay fresh.

Mon – Jan 12

Distance Skate 1:30

  • Mostly easy.
  • Include a few short accelerations (10–15 sec) with full recovery to wake up speed.

Tue – Jan 13

L3/L4 Intervals Classic 1:30

  • 30 min warm-up.
  • Main set: 4 × 5 min progressing from L3 into L4 (4 min steady, last 1 min harder).
  • 2–3 min recovery.
  • Optional light strength only if feeling very good.

Wed – Jan 14

Off Day

Notes:

  • If you can’t ski, use the run option listed but don't replace long ski days with long runs.
  • If fatigue builds, drop volume before dropping quality.
  • Strength sessions should leave you feeling sharp, not tired.