1k Ski - 12 Week Program Program based on a higher rate range from 38spm as the lowest range to the top speed range 50spm or more. Similarly for cross country skiing, based on the higher amount of pull hands start pulling at head level, ending at thigh level - 33 Training - Training pace based on the current 2k Pb ave/pace - The training week consists of three main workouts: we build speed, power and variable effort - The last few weeks we increasing the intensity and reducing the volume to gain more freshness - Coach's suggestion, try to have one day break between trainings each week and even three days before the test - In case of questions and doubts, you can write via the application or IG