Recommended Training Regimen For Shorter Races

Q: I ‘m 67, and only race 10-12k races. I am unsure as to how this affects recommended training regimens.

Most information I read seems to be for racers that either do only long races, or both short and long. I suspect that over-distance/over-time training should still be done, but I am not sure how often.

I also am only able to assume that they only need to be about 25% longer than the length of time I typically race. I am also unsure how frequently intense aerobic workouts should be done by people who only race short distances. I assume that they should be done more frequently than is recommended for long distance racers.

So, I’m basically operating on a lot of assumptions and would greatly appreciate any guidance you could provide.

A: You’re correct in assuming that over-distance (OD) training should still be a part of your training. Even World Cup sprinters, who specialize in events that are between 2:30 and 4 minutes long, do large amounts of easy distance, and tend to train 800-900 hours per year.

I’m loathe to give hard-and-fast advice without knowing too much about someone’s training history. That said, regardless of what events you’re racing, I think a good rough guide is to try to get in [per week]:

* 1 very long workout. The length of this is dependent on the individual (age, training history, injury limitations) and/or conditions (shorter when it’s very hot or cold, or if the terrain is very hard).

* 2 strength sessions. Again, this depends on what you need to improve – for all I know, you’re a former powerlifter who’s just learned to ski – but working on core strength and improving the muscles you use while poling is rarely a bad idea.

* 1-2 intensity sessions. As you may have expected, again – this depends on a lot of different things. If it’s spring or summer, you’ll probably focus more on longer, easier intervals around your threshold, and if you’re trying to peak, you’ll focus more on very short and hard intervals. In general, though, I think it’s best to try to keep some touch with intensities close to your race pace.

Based on how much time you have to train and your level of fatigue, I’d fill in the rest of week with easy sessions.

Jason Cork
U.S. Ski & Snowboard

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