Oslo Marathon 2026
Training Guide
Your complete guide to training for Oslo Marathon. From treadmill training during Norwegian winter to recovery saunas and strength work - everything you need to cross the finish line.
Recommended training time
For injury prevention
Sauna + ice bath
Training Terms Explained
🏃 Easy Run
You should be able to speak in full sentences. HR: 60-70% max.
Example: 6:00-7:00 min/km
⚡ Tempo Run
Comfortably hard - can speak short sentences. HR: 80-90% max.
Example: 4:45-5:15 min/km for 20-40 min
🔥 Intervals
Short, hard efforts with rest between. HR: 90-95% max.
Example: 6 x 800m @ 3:45-4:00 min/km, 2 min rest
📏 Long Run
Easy pace, builds endurance. Increase 10% per week max.
Example: 20-32 km @ 5:30-6:30 min/km
⚠️ Important: All paces are examples. Your paces depend on your current fitness. 80% of training should be easy.
Choose Your Experience Level
Click on your level for a detailed, week-by-week training plan tailored to your goals.
🌱 First-Timer
- ✓ Never run a marathon before
- ✓ Can run 10 km comfortably
- ✓ Goal: Finish
20 weeks • 40-65 km/week
View Complete Plan →
🏃 Experienced
- ✓ Completed 1-3 marathons
- ✓ Run regularly 4-5x/week
- ✓ Goal: Sub 4:00 or PR
16-18 weeks • 60-80 km/week
View Complete Plan →
⚡ Competitive
- ✓ Multiple marathons completed
- ✓ Trained consistently 3+ years
- ✓ Goal: Sub 3:30 or BQ
12-16 weeks • 80-100+ km/week
View Complete Plan →
Sample Training Week (Intermediate)
Easy Run
8 km • 6:00 min/km • Total 48 min
Intervals
2 km warmup + 6 x 800m @ 4:00 min/km (2 min rest) + 2 km cooldown • Total 12 km
Rest / Strength
Complete rest or 30 min strength (core, single-leg, hips)
Tempo Run
2 km warmup + 6 km @ 4:45 min/km + 2 km cooldown • Total 10 km
Easy Run
8 km • 6:15 min/km • Recovery pace
Rest Day
Complete rest or light yoga/stretch
Long Run
22 km • 5:45 min/km • Slow and steady
Weekly total: 68 km • This is a sample week from weeks 10-12 of a 16-week plan. Beginners start lower (40-50 km/week), experienced runners can go higher (80-90 km/week).
Training Plan Timeline
April - May 2026: Base Building (Weeks 1-8)
Build aerobic base with 40-60 km/week. Focus on consistent training and injury prevention. Perfect timing as Oslo weather improves.
- 4-5 running days per week
- One long run (10-15 km) on Sundays
- 2 strength sessions focusing on knees and ankles
June - July 2026: Build Distance (Weeks 9-14)
Increase weekly mileage to 60-80 km. Long runs up to 25-30 km. Perfect summer conditions for outdoor running in Nordmarka.
- Weekly long run (gradually up to 30 km)
- Intervals 1x/week for speed
- Tempo runs 1x/week
August 2026: Peak & Taper (Weeks 15-18)
Final long run (32 km) 3 weeks before race, then gradual taper. Focus on recovery and staying healthy.
- 32 km long run 3 weeks out
- Reduce volume by 20-30% final 2 weeks
- Increase recovery: sauna 2-3x/week
September 19, 2026: Race Day!
42.195 km through Oslo. Start at 10:00 AM from Rådhusplassen. Remember: nothing new on race day - only tested gear and nutrition.
Gyms with Treadmill Facilities in Oslo
Norwegian winter (Nov-Mar) means indoor running. Key facilities: quality treadmills with 1% incline adjustment, strength area for injury prevention, changing rooms with showers, and ideally sauna for recovery.
Showing 0 venues
💡 Treadmill Tips for Marathon Training
- Set 1% incline: Simulates outdoor running
- Varied workouts: Intervals, tempo runs, long easy runs
- Keep fuel/water accessible: Practice race day nutrition
Recovery & Regeneration
Marathon training is tough on the body. Sauna, ice baths, and massage are essential for recovery and injury prevention.
🔥 Sauna for Runners
15-20 minutes of sauna after hard sessions aids muscle recovery and reduces inflammation.
- ✓ Wait 30-60 min after running
- ✓ Hydrate heavily before and after
- ✓ 2-3 sessions/week during taper
❄️ Ice Bath / Cold Therapy
5-10 minutes in cold water (10-15°C) after long runs reduces muscle soreness.
- ✓ Best after long runs (20+ km)
- ✓ Oslo's floating saunas often have ice baths
- ✓ Combo: sauna → ice → sauna
Popular Running Routes for Long Runs
Oslo has varied running routes for marathon training. Here are commonly used routes for long sessions, with different terrains and distances.
🌲 Sognsvann Loop (10 km)
Flat paved route around Sognsvann lake. Perfect for tempo runs or as part of longer Nordmarka routes.
🌊 Akerselva River Trail (15 km)
Run along Akerselva river from Maridalsvannet to city center. Varied terrain, gentle hills.
🏃 Oslo Marathon Course (42.2 km)
Practice on the actual marathon course. Start at Rådhusplassen, out to Bygdøy, up Karl Johans gate.
⛰️ Nordmarka Trails (variable)
Forest trails and gravel roads. Tougher terrain builds strength but can be hard on legs.
Frequently Asked Questions
When is Oslo Marathon 2026?
Oslo Marathon 2026 takes place on September 19, 2026. Registration typically opens in January, and early sign-up is recommended as the race often sells out.
How long do I need to train for a marathon?
Most marathon plans take 16-20 weeks. Starting in April/May 2026 gives you perfect timing for September's Oslo Marathon. Beginners should consider a 20-week plan, while experienced runners can manage with 12-16 weeks.
Which gyms have the best facilities for marathon training?
For marathon training, look for: quality treadmills (for Norwegian winters), strength areas (injury prevention), sauna/recovery facilities, and shower facilities. SATS, Evo Fitness, and 3T all have excellent endurance training facilities.
Is sauna good for recovery after long runs?
Yes! Post-run sauna aids muscle recovery, reduces stiffness, and improves circulation. Wait 30-60 minutes after running, stay hydrated, and limit sessions to 15-20 minutes. Oslo's floating saunas like SALT and KOK are popular with runners.
Ready to Start Training?
Find your perfect training gym or recovery sauna. Start your Oslo Marathon 2026 preparation today.