As September approaches, excitement builds for one of the most anticipated events in the inline skating community—the NorthShore Inline Marathon. Whether you’re a seasoned skater looking to beat your personal best or a newcomer eager to complete your first marathon on wheels, preparing effectively is key to enjoying and succeeding in this scenic race along Lake Superior’s shores. This 6-week training plan is designed to optimize your performance by enhancing endurance, speed, and overall skating prowess, ensuring you arrive at the start line ready and confident. We also have a 12-Week Inline Skating Training Plan that can be found on our website.
Week 1: Foundation Building - Inline Marathon Training Plan Start
Objective: Establish a baseline of endurance and introduce speed work.
Monday: Rest day to recover fully before you begin your training.
Tuesday: 40 minutes easy skating – Focus on maintaining a comfortable pace to build your base endurance.
Wednesday: Cross-train (cycling or swimming) for 30 minutes – Helps improve cardiovascular fitness without the strain on the muscles used for skating.
Thursday: 40 minutes easy skating with speed intervals – Include 4 intervals of 1 minute at a higher pace to start building speed. Rest for 2 minutes between intervals.
Friday: Rest day to allow for muscle recovery and adaptation.
Saturday: Long skate – 1 hour at a moderate pace – This longer session increases stamina and gets your body used to longer durations on skates.
Sunday: 30 minutes of strength training – Focus on the lower body and core to build strength that supports skating efficiency.
Week 2: Increasing Endurance
Objective: Expand endurance capacity and integrate more structured intensity.
Monday: Rest day.
Tuesday: 50 minutes skating – Add segments of moderate effort to enhance aerobic capacity.
Wednesday: 30 minutes cross-training – Continue supporting cardiovascular development while resting skating muscles.
Thursday: 50 minutes of skating with speed work – Increase the number of fast intervals to 5, promoting speed endurance.
Friday: Rest day.
Saturday: Long skate – 1 hour 20 minutes – Gradually extend the duration to build endurance.
Sunday: 40 minutes of strength training – Enhance muscle resilience and skating power.
Week 3: Building Speed and Power
Objective: Sharpen speed and power with high-intensity training.
Monday: Rest day.
Tuesday: 60 minutes of varied pace skating – Work on the ability to recover while moving by alternating between fast and easy paces.
Wednesday: 40 minutes cross-training – A slightly longer session to maintain overall fitness.
Thursday: 60 minutes skating with longer intervals – Focus on sustaining higher efforts with 2-minute intervals.
Friday: Rest day.
Saturday: Long skate – 1 hour 30 minutes – Focus on maintaining a steady effort for a longer period.
Sunday: 45 minutes of comprehensive strength training – Target all major muscle groups relevant to skating.
Week 4: Peaking Volume
Objective: Maximize skating volume and prepare for tapering.
Monday: Rest day.
Tuesday: 70 minutes skating – Simulate race day efforts with sustained periods at race pace.
Wednesday: 45 minutes cross-training – Maintain flexibility in your training.
Thursday: 70 minutes of interval training – Push the intensity with more and longer intervals.
Friday: Rest day.
Saturday: Long skate – 2 hours – Your longest skate to peak before tapering down.
Sunday: Strength and flexibility – Focus on maintaining muscle elasticity and strength.
Week 5: Tapering
Objective: Reduce volume to rest the body while maintaining intensity to keep the muscles engaged.
Monday: Rest day.
Tuesday: 60 minutes light skating – Begin to reduce the skating load.
Wednesday: 30 minutes cross-training – Light session to stay loose.
Thursday: 50 minutes skating – Reduce the number of speed intervals to maintain sharpness.
Friday: Rest day.
Saturday: 1 hour 30 minutes long skate – Last longer skate at a comfortable pace.
Sunday: Light strength training and stretching – Focus on mobility and preventing any tightness.
Week 6: Race Week Preparation
Objective: Rest and prepare mentally and physically for race day.
Monday: Rest day.
Tuesday: 40 minutes easy skating – Keep your legs moving without adding stress.
Wednesday: 20 minutes gentle cross-training – Maintain cardiovascular activity at a very low intensity.
Thursday: 30 minutes light skating – Include a few short bursts of speed to keep your legs ready.
Friday: Rest day to ensure you are fully rested.
Saturday: Race Day – NorthShore Inline Marathon – Implement everything you've worked towards.
Sunday: Recovery day – Very light activity and stretching to aid recovery.
Over six weeks, this training guide will help you gradually increase your skating mileage, incorporate vital cross-training, and integrate rest days to optimize recovery. By following this structured approach, you’ll enhance your physical conditioning and sharpen your skating skills, crucial for tackling the NorthShore Inline Marathon’s challenges. Remember, consistent training, proper nutrition, and hydration are your best allies as you prepare to glide through the course. With dedication and perseverance, you’re set to enjoy a fantastic race day experience come September, surrounded by the beauty of Lake Superior and the vibrant spirit of the skating community.
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