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Training Program Augustana XC Running (A)
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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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Aug-26Easy
20 min
30 min easy with stridesEasy
20 min + technique exercises (skipping, side-stepping)
35 min easyStep Ladder to
60 and back.
OR - 6 x 1 min
Easy run 20 min
5
Sep-2Easy
30 min with strides
or Fartlek
Off10 min jog + 10 x 30 second sprints (1 min walk rest) + 10 min jogEasy run, 25 minOffRace
CUE - Edmonton
-or-
Intervals
6 x 1 min xc
(2 min recovery)
Off
6
Sep-9Fartlek, Step Ladder up to 50-60 and back, on XC course. Alt. 8-10 x 30s/1min intervals.OffIntervals, 4 x (1min+2min) with 2 min easy jog in betwenEasy
30 min
OffRace
NWP - Grande Praire
or 15 min tempo run
Long
40-50 min
7
Sep-16Fartlek, 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
Off3 x 5 min threshold.
2 min jog recovery between each repetition
Off
8
Sep-23Fartlek, 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
30 min or Off
OffRace
St Mary's - Calgary
- or -
Intervals
6 x 2min xc
(2 min recovery)
Easy
30 min
9
Sep-30Fartlek, Step Ladder up to 50-60 and back, on XC course. Alt. 8-10 x 30s/1min intervals.Easy
30 min
Hills
5-8 x ski hill in reverse from race course
Easy
40 min
OffRace pace, 3 x 3 min with 2 min jog in betweenLong
50 min
10
Oct-7Fartlek, 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
Augustana - Camrose
Long
40 min
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Oct-14Fartlek, Step Ladder up to 50-60 and back, on XC course. Alt. 8-10 x 30s/1min intervals.Easy
30 min
Mixed Workout:
3 x 1 km at Threshold + 2 x 800 m at race pace + 4 x 200
OffEasy
40 min +
Strides
6 x 30 s
Step Ladder to
70 and back. OR - 7 x 1 min
Off
12
Oct-21Fartlek, Step Ladder up to 50-60 and back, on XC course. Alt. 8-10 x 30s/1min intervals.OffMixed Workout Easy
30 min
OffRace
ACAC Champs
Long
40 min
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Oct-28Mixed Workout OffLadder - 1 min + 2 min + 3 min + 4 min + 3 min + 2 min + 1 min (1-2 min easy jog/walk in between)OffEasy
20 min
10 min tempoOff
14
Nov-4Easy 30 min
with 6 x 30 s strides
(1 min easy jog between)
Ladder - 1 min + 2 min + 3 min + 2 min + 1 min (1-2 min easy jog/walk in between)OffEasy
20 min
Easy
15 min
Race - NationalsOff
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