Training
Train the Nordic way
From the first run to a start line. Eight chapters on how Nordic people train, and three programmes to follow: four weeks to start, twelve weeks of base, sixteen weeks to race day.
- 01The Nordic wayWhat Nordic training culture actually is: outside, simple, consistent, and why it works for ordinary people.
- 02Train outside all yearHow to dress, how to see, how to keep going from November to March, and why the weather is the point.
- 03Strength with little equipmentA pull-up bar, something heavy and the ground. The movements that build a body for long days outside.
- 04Norwegian 4×4 intervalsThe interval session the Norwegians made famous: what it is, how hard, how often, and how to do it on a hill, a bike or skis.
- 05Carrying and ruckingWalking with weight, carrying logs and sandbags, hauling a sled. Strength that transfers to mountains and obstacle courses.
- 06Winter runningSpikes, studs, darkness, snow and ice. Running through the Nordic winter safely and enjoying it.
- 07Cold water and saunaThe Nordic recovery habit: how to start with cold water sensibly, how the sauna fits, and what the evidence does and doesn’t say.
- 08Your first Nordic raceChoosing a race you can finish, entering in time, kit, travel, the night before and the day itself.
The programmes
The programmes
- Four weeks to startFrom nothing to three sessions a week outside. Walk, run, carry, climb. No equipment.
- Twelve weeks of baseBuilding the engine: long easy sessions, one interval day, two strength days, and a weekend outing that grows.
- Sixteen weeks to race dayA plan for a half-day race: trail, ski, swimrun or obstacle, with a taper and a race-week checklist.