As the leaves start to turn and September nears, the excitement for the NorthShore Inline Marathon begins to build. If you’re new to the inline skating scene, this might be the perfect opportunity to challenge yourself with something exciting and new. Our 12-week training plan is designed with beginners in mind, providing a step-by-step guide to gradually build your endurance, improve your skating technique, and get you race-ready without feeling overwhelmed. Lace-up your skates and get ready for a fun journey through training that will not only prepare you for the marathon but also deepen your love for skating amidst the stunning backdrop of Lake Superior’s shores. Here is our guide to a 12-Week Inline Skating Marathon Training Plan.
Inline Skating Marathon Training Plan Start
Week 1: Establishing Routine
Monday: Rest day.
Tuesday: 30 minutes easy skating.
Wednesday: 30 minutes cross-training (cycling or swimming).
Thursday: Rest day.
Friday: 30 minutes easy skating.
Saturday: 40 minutes long skate at a moderate pace.
Sunday: 30 minutes strength training focusing on legs and core.
Week 2: Building Base Endurance
Monday: Rest day.
Tuesday: 35 minutes skating, steady pace.
Wednesday: 30 minutes cross-training.
Thursday: Rest day.
Friday: 35 minutes skating, steady pace.
Saturday: 45 minutes long skate, moderate effort.
Sunday: 40 minutes strength training.
Week 3: Introducing Intervals
Monday: Rest day.
Tuesday: 45 minutes skating with 5 x 2-minute fast intervals; rest equal time.
Wednesday: 30 minutes cross-training.
Thursday: Rest day.
Friday: 45 minutes steady skating.
Saturday: 1 hour long skate at a moderate pace.
Sunday: 40 minutes strength training.
Week 4: Consistency and Endurance
Monday: Rest day.
Tuesday: 60 minutes steady skating.
Wednesday: 30 minutes cross-training.
Thursday: Rest day.
Friday: 60 minutes skating, including 10-minute warm-up, 40 minutes mixed pace, 10-minute cool down.
Saturday: 1 hour and 15 minutes long skate.
Sunday: 40 minutes strength training.
Week 5: Increasing Power
Monday: Rest day.
Tuesday: 60 minutes skating with hill or resistance training.
Wednesday: 30 minutes cross-training.
Thursday: Rest day.
Friday: 60 minutes steady skating.
Saturday: 1 hour and 30 minutes long skate.
Sunday: Strength training, focusing on lower body.
Week 6: Race Pace Simulation
Monday: Rest day.
Tuesday: 60 minutes skating at race pace.
Wednesday: 30 minutes cross-training.
Thursday: Rest day.
Friday: 60 minutes mixed pace skating.
Saturday: 1 hour and 45 minutes long skate.
Sunday: Flexibility and core exercises.
Week 7: Building Duration
Monday: Rest day.
Tuesday: 60 minutes steady skating.
Wednesday: 30 minutes cross-training.
Thursday: Rest day.
Friday: 70 minutes interval skating.
Saturday: 2 hours long skate.
Sunday: Light strength training.
Week 8: Peaking Volume
Monday: Rest day.
Tuesday: 70 minutes skating, including longer intervals.
Wednesday: 45 minutes cross-training.
Thursday: Rest day.
Friday: 70 minutes mixed pace skating.
Saturday: 2 hours and 15 minutes long skate.
Sunday: Rest and light stretching.
Week 9: Begin Tapering
Monday: Rest day.
Tuesday: 60 minutes skating, moderate intensity.
Wednesday: 30 minutes light cross-training.
Thursday: Rest day.
Friday: 60 minutes steady skating.
Saturday: 1 hour and 30 minutes long skate.
Sunday: Rest day.
Week 10: Reducing Volume
Monday: Rest day.
Tuesday: 50 minutes skating, reduced effort.
Wednesday: 30 minutes light cross-training.
Thursday: Rest day.
Friday: 45 minutes light skating.
Saturday: 1 hour long skate.
Sunday: Rest day.
Week 11: Pre-Race Preparation
Monday: Rest day.
Tuesday: 45 minutes easy skating.
Wednesday: 20 minutes light cross-training.
Thursday: Rest day.
Friday: 30 minutes easy skating with short speed bursts.
Saturday: Rest day.
Sunday: Rest day.
Week 12: Race Week
Monday: Rest day.
Tuesday: 30 minutes light skating.
Wednesday: 20 minutes gentle cycling.
Thursday: Rest day.
Friday: Rest day.
Saturday: Race Day – NorthShore Inline Marathon.
Sunday: Recovery day, light activity, and stretching.
As you approach race day, remember that every session on your skates has been building up to this moment. Through disciplined training, consistent effort, and a bit of fun along the way, you've prepared yourself to enjoy every mile of the NorthShore Inline Marathon. Whether it’s your first race or a personal challenge among many, the experience of crossing that finish line will be unforgettable. So, take a deep breath, trust in the training you’ve completed, and glide into the race with confidence and excitement. The stunning views of Lake Superior are waiting to accompany you to the finish line!
About NSIM
The NorthShore Inline Marathon, established in 1996, has grown to become one of the premier inline skating marathons in the world. It draws participants from around the globe to the shores of Lake Superior for a competition that is as scenic as it is challenging. The marathon's route takes skaters on a 26.2-mile journey from Two Harbors to Duluth, Minnesota, featuring rolling hills and stunning vistas that showcase the natural beauty of the region.
Over the years, NSIM has expanded its scope to include multiple events catering to different skill levels and interests, including a half-marathon, a run event, and races for children. Its commitment to promoting physical fitness and the sport of inline skating, along with its consistent focus on community involvement and environmental sustainability, has helped it maintain a beloved spot in the heart of the inline skating community. Each year, the event not only celebrates athletic prowess but also fosters a sense of camaraderie among participants, making it a much-anticipated fixture in the inline skating calendar.
Learn more at www.northshoreinline.com