Suunto - 3 week Endurance Enthusiast Running plan

Average Weekly Training Hours 04:49
Training Load By Week
Average Weekly Training Hours 04:49
Training Load By Week

You aim at good results in training for an endurance sport and try to improve your performance
level in training as you peak for the season’s main event with an upward trend.


These 3 week are relatively high in the intensity. If there is possible to add training session, those should be with low intensity training. If you feel hard to follow this program, consider leaving on tempo/ interval session out from the weekly program.

Adapt the training program to your everyday life by changing the session order. If you don't have any exercise background, cut the duration by 50%. Some of the sessions can be replaced with other activities i.e. cycling and swimming if there is background of injuries.

If this training plan looks too difficult to follow, check out the Suunto - 3 week Fitness Enthusiast Running plan.

Sample Day 1
0:55:00
80TSS
Interval session

Warmup: Good warmup with few 5-10second repetitions.
Main set:
8 x 4min repetitions with 45s jog as recovery
Keep the pace steady from first to last repetition.
Goal is to run each repetition bit over your an-aerobic threshold. You will see you heart rate going up during the first 3-4 repetitions.

Remember good warm down.

Sample Day 3
0:50:00
80TSS
Tempo run

10minute warm up, then 35minutes in an-aerobic treshold. The pace should feel quite nasty in the final 10minutes. Then 10min warm down.

Sample Day 4
0:30:00
Cross training

Easy cross training session. Can be also cycling, swimming or other exercise. Keep it light, your legs are still hurting from previous days.

Sample Day 5
0:50:00
70TSS
Steady state moderate intensity run

Stedy run. Around aerobic treshold.
Should feel quite easy at the start.

Sample Day 6
1:15:00
70TSS
Long run

Long run. Use the trails and hills to get some variety.
Keep it easy intensity!

Sample Day 8
1:00:00
85TSS
Interval session

Warmup: Good warmup with few 5-10second repetitions.

Main set:
9 x 4min repetitions with 45s jog as recovery


Keep the pace steady from first to last repetition.
Goal is to run each repetition bit over your an-aerobic threshold. You will see you heart rate going up during the first 3-4 repetitions.

Remember good warm down.

Sample Day 9
0:50:00
70TSS
Steady state moderate intensity run

Stedy run. Around aerobic treshold.
Should feel quite easy at the start.