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Suunto - 3 week Fitness Enthusiast Running plan


Suunto Coach


3 Weeks

Plan Specs

running intermediate

Refund Policy

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.

Plan Description

You exercise relatively regularly and want some variation in your training – and an easier-to-see improvement in your fitness level and in your running performance.

This training program can be used for person who is looking to step up his weekly 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.

If this training plan looks too difficult to follow, check out the Suunto - 3 week beginner program.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:11 hrs 1:20 hrs
0:30 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
3:11 hrs 1:20 hrs
0:30 hrs 0:45 hrs

Training Load By Week

Sample Day 1

Steady state - moderate intensity

Steady run. Aerobic level. Pace feels quiet easy.

Sample Day 3

Hard Interval session

Good warm up. Do some short 5-10 second opening sprints
Interval set
7x3min with 30s jog between.
The last 3min interval should be as fast as the first. You should see your heart rate gradually getting higher with pace being steady for the whole set.

Sample Day 6

Long Run

Long easy run.
This is weekly long run that is bread and butter of running training. Keep it easy. Its the time that counts.

Sample Day 8

Base run- easy/moderate intensity

Base endurance building.
Steady run. Aerobic level.
Pace feels quiet easy.

Sample Day 9

Easy day

Easy jog. You should be able to talk while you are running. You can replace this with cross training or cycling

Sample Day 10

Hard Interval Run

Warmup up for 10min, do few sprints of 5-10s

8x3min with 30s recorvery jog

Keep the pace as fast as you can keep for the each 3min repetitions. Remember the pace you were able to do last week.

Sample Day 12

Easy cross training

Do a 45min session of cross training, cycling, swimming or other sports. Dont push too hard.

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