Long-distance events such as Vasaloppet, Birkebeinerrennet and Marcialonga are popular training goals for masters and citizen racers. But for those who are balancing full time jobs, family life and other obligations, it can be a challenge to build a sufficient base for these events. 

ProXCskiing.com caught up with long-distance legend Anders Aukland. Pushing 50 and a father of three, the seasoned veteran is still able to breath down the necks of professional marathon racers half his age.   

The key to success: Diligent planning and making the most of every opportunity, every day.

“During the work week, you need to be efficient. But if you manage to put in two to three focused sessions during the week and a solid distance workout on the weekends, you should be well prepared to handle both the 90-kilometer Vasaloppet and the 54-kilometer Birkie,” Aukland says. 

“But when you have the chance, you should do more. A lot more,” adds the merited veteran. 

Long distance workouts of 3-4 hours every other day
Aukland schedules high-volume training blocks as often as possible, and makes sure to capitalize on vacations and holidays. The week between Christmas and New Year usually offers several holidays and lends itself to a high-volume training block.

“In high-volume training blocks, I always prioritize distance. Try scheduling long distance workouts of three to four hours every other day any time you have a chance,” Aukland says.  

On the days between the long workouts, Aukland goes for intensity. “On the days between, I would alternate between hard interval sessions and easier intensity sessions,” he says.

By “hard interval sessions,” Aukland refers to 3-4-minute intervals at above threshold effort, and usually six or seven intervals per session. By “lighter effort,” Aukland is talking about workouts with roughly an hour of around threshold-level intensity. 

“The lighter efforts can be an hour of steady effort, or you can split it into say three 20-minute intervals, or six times 10 minutes for a combined total of about an hour,” Aukland explains. 

Make your over-distance workouts harder
As a bonus tip to the most ambitious, Aukland suggests adding hard efforts into the 3-4-hour distance workouts.

“If your goal is to place well in the long-distance races, it’s a good idea to add some intervals to your over-distance workouts. If you do, try to make the harder efforts as race-specific as possible,” he says, and explains:

“For instance, add some harder efforts of up to an hour in the middle of the workout, and some surges toward the end to simulate positioning and sprint finishes.”  

No snow? No excuse!
While the it’s ideal to do your long, over-distance workouts on skis, there is no reason to bag the plan if you don’t have snow. Aukland’s advice is to make the most of the conditions you have, and make your options as ski-specific as possible. 

“All training is beneficial, but if you are planning to do ski races, try to make your workouts as specific as you can. If you can ski, that’s always the best. Then roller skiing is the second best, given that you have access to dry pavement. If not, the SkiERG (double poling machine, editor’s note) is a third option,” says Aukland, adding that he realizes the latter can sound boring. 

“Just do it. I can easily do a 3-hour workout on the SkiERG. Just put on a movie or some music, and think about that by putting in the time, you’re getting stronger. Or you can combine a SkiERG segment with a run on the treadmill.”