On Friday (11/29) There will be a captains practice
From Thursday (1128) to Sunday (12/1)
Do two long runs, wheel workouts, or skis. A long run should be about 60 min for experienced runners and 45 min + for inexperienced runners. For those on skis, roller skis, or roller blades it is 1.5 to 2 hours.
Do one threshold workout.
For skiers and roller skiers (skate): 20 min, 10 min, 10 min. 5 min recovery between them. Make your total skiing time for this workout 2 hours.
For runners: 3 X 10 min with 5 min recovery after each one.
*Remember, at threshold pace speaking in complete sentences is impossible
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