The marathon season is approaching, and many of our European users are combining their preparation with a short ski holiday. But how do you handle a week away from your training plan, especially if you're in the middle of intensive training? Here are my tips to make the most of your holiday without losing sight of your training goals.

1. Timing Your Ski Holiday

A key question: when are you going on holiday? This impacts my advice. If you're lucky enough to plan your holiday in advance, check your training plan to see where it might fit best – possibly during a recovery week.

• At the start of your plan: No worries! If you've maintained your base fitness before starting the specific 12-week training period, a week of skiing at the beginning of your schedule is not a big problem.

• Midway or towards the end of your plan: As your training volume increases, missing a week without long runs becomes less ideal. These runs are essential for building up to your marathon. To compensate, you can plan an extra long run the week before your holiday. This additional load will balance out the reduced mechanical running load during your ski holiday. Preferably, choose the longest run you would miss during your holiday week as the “extra training."

2. Don’t Worry Too Much

• Detraining doesn’t start immediately: You won’t lose fitness in the first five days without running. However, after 7 to 10 days, VO2max, stroke volume, and endurance can decline.

• A short holiday: Ski holidays are often shorter and likely won’t have a significant negative impact on your fitness. In fact, if the holiday aligns with your recovery week, it might even be beneficial.

Psychologically, I’ve noticed many runners feel uneasy about missing a week of their schedule. My advice: if possible, aim for a short 30-minute run. This can be outdoors (if conditions allow) or on a treadmill. Doing something is always better than doing nothing.

Remember, my training plans are guidelines, not strict orders.

3. Pause Your Plan After Adjusting Training

During your holiday, you can pause your plan. Upon your return, you can resume it and adjust based on your progress. Our app recalculates your plan if needed, so you don’t miss anything.

4. Don’t Forget Your Winter Running Gear

Planning to squeeze in a few runs during your ski holiday? Don’t forget your winter running gear! Think of warm layers, a hat, gloves, and running shoes with good grip for potentially icy or slippery conditions. Peak Pro subscribers can take advantage of discounts at runners’ lab to buy warm gloves – I got mittens, and they’re a godsend! 😄

5. Treat Your Body Like During a Normal Training Week

Even if you’re not running, it’s important to take care of your body. Prioritize sleep and recovery – try to skip the après-ski! Make sure to eat and drink enough, as skiing takes a lot of energy, and dehydration is more likely at higher altitudes.

6. Safety First

Skiing, like running, is an injury-prone sport. Be cautious on the slopes and don’t overestimate your abilities. An injury can disrupt both your holiday and your marathon preparation.

7. Enjoy Your Ski Holiday

A ski holiday not only offers a mental reset but also provides a unique way to stay active. Skiing is a fantastic form of cross-training that strengthens your core, legs, and balance. So, don’t stress and enjoy the mountains, fresh air, and adventure.

Conclusion

Whether you’re at the start, middle, or end of your training plan, a ski holiday doesn’t have to disrupt your marathon preparation. With a bit of planning and flexibility, you can fully enjoy your holiday while staying focused on your goals. Have fun on the slopes!