8-week training plan for the Birkebeiner Ski Race

Goal: 4–5 hours

You’ve skied some this winter and have the basics of diagonal stride. Now the final eight weeks remain – the period where you put the decisive pieces in place. With a bit of structure and the right sessions, you can build confidence, endurance, and the calm needed to finish the Birken strong.

Weekly outline

1. Build endurance with long, easy sessions
   Do one long session per week. Start with 2–2.5 hours and gradually increase to 4–4.5 hours. Keep it easy and use these to practice steady pacing. Train with a 3.5 kg pack as in the race.
   
   

2. Build capacity with simple intervals
   Add one interval session per week to make the climbs feel easier. For example, 4–5 × 5–6 minutes at moderate intensity with 2–3 minutes easy between. Focus on steady work and good technique – not max effort.
   
   

3. Practice technique and efficiency
   Schedule short sessions to work on diagonal stride, double poling, and kick-double-pole. Small gains in rhythm and balance pay off over long distances. Film yourself or get feedback from a coach or experienced friend. Consider booking a technique session.
   
   

4. Strength and core
   Two short strength sessions per week make a big difference. Focus on core, back, hips, and arms. A strong core improves control and power in kick and poling. Sessions can be 20–30 minutes after a short ski or on a rest day. See examples of exercises at the Team Aker Dæhlie website.
   
   

5. Test fueling and equipment
   Use long sessions to test drinks, energy, and clothing. Learn what your stomach tolerates and how you prefer packing the backpack. Wax skis and test gear in different conditions – it builds confidence on race day.
   
   

6. Practice pacing
   Do a few sessions that simulate race feeling: start easy, build gradually, and learn how your body reacts over time. This helps you hold back at the start – and have energy left for the finish.
   
   

7. Recovery and balance
   It’s easy to overdo it now. Remember: rest is part of training. One or two rest days per week let your body adapt. In the final week, taper gradually – shorter sessions, slightly sharper intensity to keep freshness.

Goal: 3:45–3:30 hours

You’ve skied for several winters, know the course, and know what awaits between Rena and Lillehammer. Now it’s not only about finishing – it’s about skiing fast enough to earn the “merket” (badge). The last eight weeks are for sharpening fitness, building capacity, and ensuring both body and mind are ready for 54 km at high effort.


Weekly outline
– Total training time: 8–10 hours/week
– Focus: Increase threshold speed, improve uphill technique, distribute intensity correctly. In addition to the key sessions below, plan 2–3 easy long sessions of 1.5–2 h per week if you’re targeting the badge.

1. Prioritize quality and structure

   
   Plan 4–5 sessions per week, balancing easy volume, quality intervals, and key long

   sessions. Don’t go too hard too early – the goal is freshness, not fatigue.
   
   A typical week:
   – 2 easy sessions (1–1.5 h)
   – 1 interval session
   – 1 long session (3–4.5 h)
   – 1 strength/technique session
   
   

2. Raise capacity with effective intervals

   
   To ski at or around badge pace, you must tolerate sustained high load. Do one weekly interval with longer reps in Z3–4. Aim to nudge threshold upward with control and efficient technique.
   
   Examples:
   – 5 × 8 min uphill with good flow and technique
   – 4 × 10 min double poling or diagonal in rolling terrain
   
   

3. Race-focused long sessions
   Race-focused long sessions Long sessions are the heart of training. Build up to 4–5 hours with pack and include 15–20 min segments at race pace. Train both endurance and pacing. Practice fueling and drinking.
   
   

4. Refine technique
   Small technical details can determine whether you earn the badge. Focus on rhythm in diagonal, pressure in the kick, and stability in poling. Practice switching technique between flats and climbs. A technique session with video analysis can be very valuable.
   
   

5. Strength and stability
   Add two short strength sessions weekly. Emphasize core, back, hips, and arms. Exercises like plank, side raises, back extensions, triceps presses. Strength should support technique – not make you heavy or stiff.
   
   

6. Test everything before the race
   Use the final long sessions to test pack, clothing, fueling, and skis. Know exactly how everything works on race day. Adjust waxing and gear to conditions, but avoid big changes in the final days. Also confirm ski camber (classic grip) – and if you plan to double-pole the race.
   
   

7. Taper and freshness
   Taper over the final two weeks. Reduce volume, keep a couple short, sharp sessions to maintain snap. Arrive with fresh legs and a clear head. As a rule of thumb, cut total volume by ~30–40% in the last 10 days, while keeping interval intensity.

Goal: Under 3 hours

You’ve trained steadily through winter and know your body, the course, and your equipment well. Now comes the decisive phase – the last eight weeks to sharpen form, raise capacity, and bank freshness. The goal is ambitious: under 3 hours. It requires targeted training, structure, and a clear plan for sessions, technique, and recovery.


Weekly outline
– Total training time: 11–15 hours/week
– Focus: High aerobic capacity, efficient technique, and recovery between hard sessions. In addition to the key sessions below, plan 2–3 easy long sessions of 1.5–2 h per week if you’re targeting the badge/pace.

1. Train smart — not just hard
   If you’re aiming sub-3, you likely already have strong capacity. Now it’s about training right, not necessarily more. Balance quality and recovery. 4–6 sessions per week is ideal – focus on intensity control and specificity.
   
   A solid weekly setup:
   – 1 high-quality interval (threshold + VO₂ mix)
   – 1 race-specific session at competition pace
   – 1-2 easy sessions (1.5–2 h)
   – 1 long session (3–4 h, often Z2)
   – 1 strength or technique session
   
   

2. Sharpen capacity with demanding intervals
   You must tolerate work close to threshold for long periods. Use intervals that mirror Birken terrain – long, sustained climbs combining double poling and diagonal. Using all five Olympiatoppen zones is crucial. Examples:
   – 5 × 10 min in Z3, 2–3 min recovery
   – 3 × 15 min in Z3–4, 5 min recovery
   – 10 × 3 min in Z4, steady pace and precise technique
   
   These should be hard but controlled – finish feeling you had a little in reserve.
   
   

3. Race-specific long sessions

   
   Structure your long sessions. Ski 3–4 h with a 3.5 kg pack and include Z3 race segments of 10–20 min to train pace, rhythm, and fueling. Practice transitions between double poling, diagonal, and kick-double-pole. Rehearse drink and energy intake exactly as planned for race day.
   
   

4. Fine-tune technique for efficiency
   In a three-hour effort, everything is about flow and economy. Work on upper-body drive in poling, kick pressure, and lower cadence in diagonal. Video analysis or a technique coach can help with small but decisive details.
   
   

5. Strength and plyometrics
   Two sessions per week focusing on core, triceps, back, and hips. Include plyo (jumps, diagonal bounds, medicine ball throws) to maintain explosiveness.
   
   

6. Test everything — think details
   Top skiers prepare everything: skis, grip wax, glide, pack weight, fueling, clothing. Use long sessions to test under realistic conditions. No experimenting on race day – you should know your gear inside out. Invest in skis with the right properties whether you run grip or go “blank” (no grip) to double-pole.
   
   

7. Taper and peak
   The last 10–12 days are about freshness. Reduce volume gradually, keep 2–3 short sessions at race pace. That keeps the system primed for race day.

In short: The final eight weeks won’t make you “stronger” – they will make you faster, lighter, and more precise. Prioritize quality over quantity, train specifically, and recover well. On the start line in Rena, everything is tested, the body is balanced – and you’re ready to push under 3 hours to Lillehammer.