This is the minimal plan that we recommend for those who have a goal of competing in short-duration (sub 4 hour) SkiMo races. This 16 week plan progresses gradually but will require considerable effort to complete. It is not for a novice as it starts off with over 6 hours of required training per week and peaks at 10 hours per week. The program starts off with a volume based plan of building basic endurance and general strength. After 8 weeks there is an increase in the aerobic intensity. Finally there will be a taper period leading into the first race.
To make the best use of this plan: Familiarize yourself with the training concepts and principles described in the book "Training for the New Alpinism". Pay particular attention to the notions of Continuity, Gradualness and Modulation. Tips: Rest when you are tired. If you miss a workout do not try to make it up. Just move on. If you miss more than 2 in a week then repeat that week. Do not increase the intensity and hope to gain more benefits or to squeeze a 1 hour workout into 30 minutes. There is no short cut when it comes to aerobic adaptation.
The plan starts with an Aerobic Threshold assessment test. From this you will establish the training intensity limit for most of the aerobic base training that will dominate in the overall plan but especially in the first 8 weeks. The first 8 weeks also includes a basic strength program to prepare you for the harder work to follow.
This plan has proven successful for SkiMo racers who used it properly to compete at regional and national levels.