Banana Training 2008 - 2009
Quadrant 3: September 8-November 30
Definitions of
training terms: If you have any questions about what is
meant by a type of training on the schedule try this webpage
first.If you don't know what Training Zones are be sure to
check the Training
Definitions page. If you have further questions please
feel free to email uwski@yahoo.com
and we'll help you out.
Quadrant 3: Fall
Rotation 1: September 8 - 28
September 10-16 Recovery Week- Take as many days off as
you need to feel rested and ready to go!
Hours= 4.5
- 2 days: Off! Take a nap or take a book to the park. Take
the time you would be training and rest!
- 1 day: :30 (Zone 1) easy Your Choice
- 1 day: Strength (Zone 1&2) (double-pole on rollerskis)
or 20 min warm-up, circuit, 10 min cool-down/stretching
- Wednesday: Basic Endurance (Zone 2): Rollerski/Rollerblade (If you don't have rollerskis/rollerblades then you will be running or biking) 4:00pm Optimist
Park
- Friday: 45 min LSD & meeting 4:00pm Half-Acre Gym
- Sunday: 1:00 (Zone 1) Run 9:00am Half-Acre Gym (Happy
Jack)
September 17-23 Intensity Week
- 1 day: Off! Take a nap or take a book to the park. Take
the time you would be training and rest!
- 2 days: Strength (double-pole on rollerskis) OR 20 min
warm-up, circuit, 10 min cool-down/stretching. You should do at least 1 day as a double-pole if possible
- Wednesday: 400m track intervals 4:00pm Half-Acre Gym
- 1 day: :45 LSD (Zone 1)You can do any activity you want but try not to run if you can.
- Friday: 5km running time-trial or race 4:00pm Prarie Time-Trial Loop
- Sunday: 1:15 (Zone 1) Run 9:00am Half-Acre Gym (Happy
Jack)
September 25-30 Volume Week
Hours=8
- Monday: 1:00 (Zone 1) Rollerski or Rollerblade (if you don't have rollerskis or rollerblades then you will be running or biking)
4:00pm Optimist Park, bike path.
- 2 days: Strength (double-pole on rollerskis) OR 20 min
warm-up, circuit, 10 min cool-down/stretching. You should do at least 1 day as a double-pole if possible
- 1 day: :50 (Zone 1) easy Your Choice (you can split
these up into 2 different workouts on the same day if you
want.)
- Wednesday: Natural Intervals w/ poles 4:00pm Half-Acre Gym
(Happy Jack)
- Friday: 1:05 (Zone 1) Natural Intervals w/ poles (Zone 3&4) 4:00pm Happy Jack (Optimist Park)
- Sunday: (Zone 1) Run 7:00am Half-Acre Gym (Hiking Medicine Bow Peak)
TOP
Rotation 2: September 29 - October 19
October 1-7 Recovery Week- Take as many days off as you
need to feel rested and ready to go!
Hours= 4.5
- 2 days: Off! Take a nap or take a book to the park. Take
the time you would be training and rest!
- 1 day: :30 (Zone 1) easy Your Choice
- 1 day: Strength (Zone 1&2) (double-pole on rollerskis)
or 20 min warm-up, circuit, 10 min cool-down/stretching
- Wednesday: Basic Endurance (Zone 2): Rollerski/Rollerblade (If you don't have rollerskis/rollerblades then you will be running or biking) 4:00pm Optimist
Park
- Friday: 45 min LSD & meeting 4:00pm Half-Acre Gym
- Sunday: 1:00 (Zone 1) Run 9:00am Half-Acre Gym (Happy
Jack)
October 8-14 Intensity Week
- 1 day: Off! Take a nap or take a book to the park. Take
the time you would be training and rest!
- 2 days: 1:00- Strength (Zone 1&2) (double-pole on rollerskis) OR
20 min warm-up, circuit, 10 min cool-down/stretching You should do at least 1 day as a double-pole if possible.
- 1 day: :45 LSD (zone 1) You can do any activity you want, try not to run if you can.
- Wednesday: 400m track intervals (Zone 4) 4:00pm Half-Acre Gym
- Friday: 5km running time-trial (Zone 4) 4:00pm Half-Acre Gym Prarie Time-Trial Loop
- Sunday: 1:15 (Zone 1) Run 9:00am Half-Acre Gym (Happy
Jack)
October 15-21 Volume Week
Hours=8.5
- Monday: 1:00 (Zone 1) Rollerski or Rollerblade (if you don't have rollerskis or rollerblades then you will be running or biking)
4:00pm Optimist Park, bike path.
- 2 days: 1:00- Strength (Zone 1&2) (double-pole on rollerskis) OR
20 min warm-up, circuit, 10 min cool-down/stretching You should do at least 1 day as a double-pole if possible.
- 1 day: 1:00 (Zone 1) easy Your Choice (you can split these
up into 2 different workouts on the same day if you want.)
- Wednesday: LSD Run (Zone 1) 4:00pm Half-Acre Gym
(Happy Jack)
- Friday: 1:15 (Zone 1) Natural Intervals w/ poles (Zone 3&4) 4:00pm Happy Jack (Optimist Park)
- Sunday:1:45 (Zone 1) Run 9:00am Half-Acre Gym (Happy Jack)
TOP
Rotation 3: October 20 - November 9
October 12-28 Recovery Week- Take as many days off as you
need to feel rested and ready to go!
Hours= 4.5
- 2 days: Off! Take a nap or take a book to the park. Take
the time you would be training and rest!
- 1 day: :30 (Zone 1) easy Your Choice
- 1 day: Strength (Zone 1&2) (double-pole on rollerskis)
or 20 min warm-up, circuit, 10 min cool-down/stretching
- Wednesday: Basic Endurance (Zone 2): Rollerski/Rollerblade (If you don't have rollerskis/rollerblades then you will be running or biking) 4:00pm Optimist
Park
- Friday: 45 min LSD & meeting 4:00pm Half-Acre Gym
- Sunday: 1:00 (Zone 1) Run 9:00am Half-Acre Gym (Happy
Jack)
October 30-Novermber 5 Intensity Week
- 1 day: Off! Take a nap or take a book to the park. Take
the time you would be training and rest!
- 1 day: 1:00- Strength (Zone 1&2) (double-pole on
rollerskis) OR 20 min warm-up, circuit, 10 min cool-down/stretching
- 1 day: 1:00 (Zone 1) easy Your Choice
- 1 day: :30 LSD (zone 1) You can do any activity you want, try not to run if you can.
- Wednesday: 400m track intervals (Zone 4) 4:00pm Half-Acre Gym OR 5km @ 5pm
for $5 (Snow Permitting)
- Friday: 5km running
time-trial (Zone 4) 4:00pm Half-Acre Gym Prarie Time-Trial Loop
- Sunday: 1:15 (Zone 1) Run 9:00am Half-Acre Gym (Happy
Jack)
November 5-11 Volume Week
Hours=9.5
- Monday: 1:15 (Zone 1) Rollerski or Rollerblade (if you don't have rollerskis or rollerblades then you will be running or biking)
4:00pm Optimist Park, bike path.
- 1 day: 1:00- Strength (Zone 1&2) (double-pole on
rollerskis) OR 20 min warm-up, circuit, 10 min cool-down/stretching
- 1 day: 1:00 (Zone 1) easy Your Choice
- 1 day: 1:15 (Zone 1) easy Your Choice (you can split these
up into 2 different workouts on the same day if you want.)
- Wednesday: LSD Run (Zone 1) 4:00pm Half-Acre Gym
(Happy Jack)
- Friday: 1:30 (Zone 1) Natural Intervals w/ poles (Zone 3&4) 4:00pm Happy Jack (Optimist Park)
- Sunday:2:00 (Zone 1) Classic Ski 8:30am Half-Acre Gym
TOP
Rotation 4: November 10 - 30
November 12-18 Recovery Week- Take as many days off as you
need to feel rested and ready to go!
Hours= 4.5
- 2 days: Off! Take a nap or take a book to the park. Take
the time you would be training and rest!
- 1 day: :30 (Zone 1) easy Your Choice
- 1 day: Strength (Zone 1&2) (double-pole on rollerskis)
or 20 min warm-up, circuit, 10 min cool-down/stretching
- Wednesday: Basic Endurance (Zone 2): Rollerski/Rollerblade (If you don't have rollerskis/rollerblades then you will be running or biking) 4:00pm Optimist
Park
- Friday: 45 min LSD & meeting 4:00pm Half-Acre Gym
- Sunday: 1:00 (Zone 1) Run 9:00am Half-Acre Gym (Happy
Jack)
November 19-25 Volume Week Thanksgiving Break!
This is the hardest week of the year, hang in there!
Hours=10
- Monday: 1:00- Strength :50 (Zone 1) Classic :10 double-pole
only
- 1 day: 1:00 (Zone 1) easy Your Choice
- 2 days: 1:30 (Zone 1) easy Classic (you can split
these up into 2 different workouts on the same day if you
want.)
- 1 day: Natural Intervals w/ poles Classic (Zone 3&4)
- Friday: 1:15 (Zone 1) Classic Ski
- Sunday: 2:15 (Zone 1) Classic Ski
November 26-December 2 Intensity Week
- 1 day: Off! Take a nap or take a book to the park. Take
the time you would be training and rest!
- 1 day: 1:00- Strength :50 (Zone 1) Skate :10 double-pole
only
- 1 days: 1:00 (Zone 1) easy Your Choice
- Wednesday: 3:40pm Half Acre Gym Running Natural Intervals
- Friday: :30 LSD (zone 1). Rollerski/rollerblade Ski 4:00pm Half Acre Gym
- Saturday: Elite Team Race: Breckenridge 7/10km classic
- Sunday: 1:15 (Zone 1) Classic Ski 9:45am at Chimney Park
OAP Trip: 9:45 at Chimney Park
TOP
Training
