Suunto - 3 week Beginner Running plan

Author

Suunto Coach

Length

3 Weeks

Typical Week

4 Run

Longest Workout

1:22 hrs

Plan Specs

running beginner

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

You are just beginning your exercise program and want to build
a good basic endurance level and keep the training enjoyable and sensible.
Training program can be used as base person who is starting to learn about endurance training.

Fist two weeks have 2 easier session, one fast interval session and one longer session.
The last week has one easy session, long run and fast session.

Adapt the training program to your everyday life by changing the session order, but try to ensure that the hard&fast session has several days between the long run. 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.

Follow the beginner program for few months to get used to the weekly training routine. Then look for next program, fitness enthusiast program.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:46

Back to Plan Details

Sample Day 1

0:45:00
30TSS
Steady state run - Moderate intensity

Steady run with moderate intensity

Sample Day 3

0:30:00
40TSS
Fast Run

Fast run.
10m warmup.
5x2min fast intervals with short 30 jog as recoverly.
Warm down.

Sample Day 4

0:30:00
20TSS
Easy day

Easy jog.
Can be replaced with cycling or cross trainer

Sample Day 6

1:00:00
40TSS
Long run

Longer easy run. Run in trails or terrain that has some hills. Keep the intensity easy.

Sample Day 8

0:39:30
35TSS
Steady state run

Steady state run. Run with moderate intensity. This should feel easy especially for the first 30minutes.

Sample Day 10

0:36:44
55TSS
Hard run - high intensity

warm up for 10 minutes
Intetrval set: 5x3min hard run repetitions with 30s easy jog between. Keep the pace same for the last interval. First one needs to feel easy but fast.
Finish with good warmdown

Sample Day 11

0:30:00
20TSS
Easy day

Easy jog. You can replace with other activities like cycling or swimming

Suunto - 3 week Beginner Running plan

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