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Training Program Augustana XC Running
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Program A: For less experienced runners (3 runs/week or less for the last 3 months)
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WeekMonTueWedThuFriSatSun
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Sep-4Easy
20 min
Thrill hills - mystery hill workoutEasy
20 min + technique exercises (skipping, side-stepping)
Concordia RaceEasy run 20 min
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Sep-11Easy
30 min with strides, or Fartlek
Off10 min warmup; interval ladder 1-2-3-2-1 min with 1-2 min walk/jog recovery between; 5-10 min cool down jogEasy run, 25 minOffSAIT/STMU RaceOff
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Sep-18Fartlek, Step Ladder up to 50-60 and back, on XC course. Alt. 8-10 x 30s/1min intervals.OffIntervals, 3 x (1min+2min) with 2 min easy jog in betwenEasy
30 min
OffGrande Prairie RaceLong
40-50 min
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Sep-25Fartlek, Step Ladder up to 50-60 and back, on XC course. Alt. 8-10 x 30s/1min intervals.Easy
20 min
Hills
4-6 x ski hill in reverse from race course
Easy
40 min
OffRed Deer RaceOff
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Oct-2Fartlek, Step Ladder up to 50-60 and back, on XC course. Alt. 8-10 x 30s/1min intervals.Easy
30 min
Race pace intervals, 4-5 x (2 min) with 2 min easy jog in betwenEasy
30 min or Off
OffRace pace, 3 x 4 min with 2 min jog in betweenLong
50 min
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Oct-9Fartlek, Step Ladder up to 50-60 and back, on XC course. Alt. 8-10 x 30s/1min intervals.Easy
30 min
Hills
4-6 x ski hill in reverse from race course
Easy
40 min
OffAugustana Race
-or-
Intervals
6 x 2min xc
(2 min recovery)
Off
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Oct-16Fartlek, Step Ladder up to 50-60 and back, on XC course. Alt. 8-10 x 30s/1min intervals.Easy
35 min +
Strides
5 x 30 s
Hills
5-8 x ski hill in reverse from race course
Easy
30 min
OffRace Pace -
4-5 x (500m + 500m) with 2 min jog recovery
Long
50 min
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Oct-23Fartlek, Step Ladder up to 50-60 and back, on XC course. Alt. 8-10 x 30s/1min intervals.Easy
30 min
Mixed Workout:
5-6 x 1 min at race pace + 5 x 200
OffEasy
40 min +
Strides
6 x 30 s
Race
ACAC Champs

RDC
Off
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Oct-30Fartlek, Step Ladder up to 50-60 and back, on XC course. Alt. 8-10 x 30s/1min intervals.OffMixed Workout:
2-3 x 1 km at Threshold + 2 x 1 km at race pace
Easy
30 min
OffTempo run - 2-3km for women, 3-5km for menEasy
40 min
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Nov-6Fartlek, Step Ladder up to 50-60 and back, on XC course. Alt. 8-10 x 30s/1min intervals.OffLadder - 1 min + 2 min + 3 min + 2 min + 1 min (1-2 min easy jog/walk in between)OffEasy
20 min
Nationals
Lionel Groulx
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