Week 30
Time for some final interval prep before the season begins! Even if you are not racing at all in late November or early December this periodization will help build your fitness leading into the winter. Any time we can work on intensity followed by a higher volume week we are more apt to absorb that training.
This week we focus on two hard intensity sessions (three of you follow the general plan. But please make the middle sprint intensity optional depending on how you feel) In my opinion a November intensity week is slightly different than an October intensity week because now we really want to prioritize quality on time. Meaning, it's better to do two interval days and push higher interval repetitions on those days than cram in the third intensity session of the week.
The masters plan is adjusted to accommodate two strength sessions, and we combine a few speeds with a distance specific strength workout instead of a sprint intensity session.
NOTES:
- Just like with any intensity week make sure to keep the easy days easy! That means an easy pace on L1 distance skiing
- Modes are pretty flexible this time of year. If you have good skiing conditions any of these workouts can be substituted for snow skiing. If not I recommend doing one interval session bounding and the other roller skiing.