Get physically fit for ski by running - 2 sessions per week for 8 weeks

- Type :
  Program
- Duration :
  8 weeks
- Level :
  Beginner (occasional physical activity)
- For :
  men, women, Senior
- Rhythm :
  2 times/week
- Coach :
  Coach Jiwok
- Number of workouts :
  16

Objective

Optimize your physical condition and avoid injuries before going skiing.

Description

You workout occasionnally, you can run 15 to 20 minutes continuously.
Before you go skiing and in order to avoid any injury, you want to reinforce your lower muscles, improve your physical fitness and optimize your ski holidays.
This program consisting of 2 sessions per week for 8 weeks, must result in your running 45 minutes continuously.
Make sure you respect the different workout intensities considering the different paces that will be recommended
By the end of the program, you will be able to set new goals for yourself and take advantage of all the progress you've made.

Coach Guidelines

First of all, make sure you have a pair of shoes adapted to your body type and suitable for your running surface. For this, ask a professional for assistance on what to get.
It would be wise to get a Heart Rate Monitor to control your pace.
Make sure you drink water not only during the sessions but also between sessions.
Stretch after each workout so you can optimise your recovery.
From the start, control your breathing while inhaling and exhaling deeply from your abdomen and thorax.
Ideally, try to workout on Wednesday and Saturday or Sunday.
In order to reinforce your muscles, you can for example do the following exercise session once or twice a week; The exercises follow one another with very short recovery sequences (10 to 15 seconds).
You'll initially repeat 2 series of the following exercise (toning and stretching), and as you get more comfortable, add more series and/or add to your workout time.
1- Sitting, with your back to the wall: 45 seconds to 1 minute
2- Jump, feet parallel 90 ° flexion: 10 times
3- Abs, on your back, knees bent, hands behind your head, lift your chest towards your knees: 20 times
4- Flex your right leg, left leg behind, slightly bent and right foot on a chair: 10 to 20 times, then change legs
5- Jump right/left feet parallel (same as for a slalom): 6 times
6- Core strength exercise: lie face down on mat, rest on your elbows, forearms and toes, keep your back flat, in a straight line: 45 seconds to 1 minute
7- Stretching: 1 to 2 minutes to help you recover between laps.
Please do this session at the end of your workout; if its not possible,then do it on a different day. If that's the case, make sure to warm up before you get started.
Please do this session at the end of your workout; if not possible, then a different day. If its the second case, make sure to warm up before you get started.

Please note that nutrition also plays an important role. The day before you ski, your evening meal should include a lot of carbohydrates (pasta, rice) and you should have a large breakfast. Remember to eat enough calories during the day (you could for example have a chocolat bar) and to drink water on a regular basis.