Sub-3:30 & Boston Qualifier
Oslo Marathon 2026
A periodized training plan for competitive runners with established base. Focus on VO2max, lactate threshold, and marathon pace work. For runners who've completed multiple marathons and trained consistently 3+ years.
12-16 weeks
June-September
6-7 days/week
3x quality sessions
80-100+ km/week
Peak week 10-11
Goal: Sub 3:30
4:58 min/km pace
Is This Plan for You?
✅ You're ready if:
- ✓ You've completed 3+ marathons
- ✓ You've trained consistently 3+ years without major breaks
- ✓ Current marathon PR: Sub 3:45-4:00
- ✓ Can run half-marathon comfortably at 1:40-1:50
- ✓ Already running 60-70 km/week
- ✓ Comfortable with intervals, tempo, and long runs
- ✓ Have access to track for speedwork
⚠️ This plan is NOT for you if:
- ✗ You've completed fewer than 2 marathons
- ✗ Marathon PR > 4:00
- ✗ Current weekly volume < 50 km
- ✗ You have injuries or chronic issues
- ✗ You can't train 6+ days/week
- ✗ This is your first or second marathon
💡 If this is too aggressive, check our beginner or intermediate plans first.
12-16 Week Overview
Weeks 1-4: Base Phase (80-88 km/week)
Aerobic base building. 70% of volume @ easy pace. 2x quality: 1x tempo (LT work), 1x long intervals (5-8 min).
- 6-7 run days/week
- Longest run: 24-28 km @ MP+30-45 sec
- 1x tempo: 8-10 km @ 10K race pace
- 1x long intervals: 5-6x1000m @ 5K pace
Weeks 5-8: Build Phase (88-96 km/week)
Increase intensity. Introduce MP long runs. 3x quality: tempo, intervals, MP long run.
- 6-7 run days/week
- Longest run: 28-32 km (includes MP segments)
- 1x tempo: 10-12 km @ Half Marathon pace
- 1x intervals: 8-10x800m @ 3K-5K pace
- 1x MP long run: 10-16 km @ marathon pace
Weeks 9-12: Peak Phase (96-100 km/week)
Highest volume + intensity. 3x quality with longer MP segments. Week 10-11 is peak volume.
- 6-7 run days/week
- Longest run: 32-35 km (last 16-20 km @ MP)
- 1x tempo: 12-16 km @ HM pace
- 1x VO2max: 6-8x1000m @ 3K pace
- 1x MP run: 18-22 km @ race pace
Weeks 13-16: Taper (80→60→40→Race)
Reduce volume 25% per week. Maintain intensity, cut volume. Body supercompensates.
- 5-6 run days/week (reduce double-days)
- Week 13: 20 km long run (8 km @ MP)
- Week 14: 16 km long run (6 km @ MP)
- Week 15: 10 km long run + 4x400m @ 5K pace (Wednesday)
- Week 16: 5 km easy Thursday, rest Friday, RACE Sunday
Sample Week (Week 10 - Peak 98 km)
AM: Recovery Run
10 km @ 5:30-5:45 min/km • Zone 2, conversational
AM: VO2max Intervals
3 km warmup + 8x1000m @ 3:50 min/km (400m jog between) + 2 km cooldown = 18 km total
💡 Track preferred. 3:50/km = 15:20 5K pace
AM: Easy Run + PM: Recovery
AM: 8 km @ 5:30 min/km • PM: 6 km @ 5:45 min/km = 14 km total
💡 Double day for volume without stress
AM: Tempo Run (Lactate Threshold)
2 km warmup + 14 km @ 4:20 min/km (HM pace) + 2 km cooldown = 18 km total
💡 Comfortably hard. 4:20/km = 1:31 HM pace
Recovery Run
8 km @ 5:45 min/km • Shake out legs for long run
Rest or Easy 6 km
Optional: 6 km @ 5:45 min/km if body feels good
Marathon Pace Long Run
34 km total: 10 km @ 5:30 min/km (easy) + 20 km @ 4:58 min/km (MP) + 4 km @ 5:30 min/km (cooldown)
💡 Simulates second half of marathon. Take gel every 7 km.
Weekly total: 98 km
- • Marathon Pace (MP): 4:58 min/km (3:30 finish)
- • Half Marathon Pace (HM): 4:20 min/km (1:31 finish)
- • 5K Pace: 3:50 min/km (19:10 finish)
- • Easy/Recovery: 5:30-5:45 min/km (Zone 2, <75% max HR)
Injury Prevention for High Volume
🏋️ Strength Training (2-3x/week)
- • Bulgarian split squats: 3x8 each side (weighted)
- • Nordic hamstring curls: 3x6-8
- • Single-leg RDL: 3x10 (kettlebell)
- • Core circuit: Dead bugs, pallof press, side planks (10 min)
- • Calf raises (single-leg): 3x15 slow eccentric
💡 Do after easy runs or separate sessions. NOT before quality workouts.
🧘 Recovery Protocols
- • Sleep 8-9 hours + 20-30 min power nap after hard sessions
- • Sauna 15-20 min after long runs (improves recovery)
- • Compression socks first 2 hours after hard sessions
- • Foam rolling + stretching daily (15 min)
- • Massage every 2-3 weeks during peak phase
💡 At high volume, recovery is as important as training.
📊 Monitoring & Data
- • Track resting HR every morning (5+ bpm increase = overreaching)
- • HRV if available (low HRV = poor recovery)
- • Running log: Distance, pace, feeling (1-10 scale)
- • Week total: Never increase more than 10% per week
- • Cut-down week every 4th week (20-30% reduction)
⚡ Periodization & Adaptation
- • Hard days HARD, easy days EASY (no 'junk miles' at medium pace)
- • 3:1 ratio - 3 weeks load, 1 week recovery
- • Vary surfaces: 50% asphalt, 30% gravel, 20% track
- • Rotate quality sessions: Week 1 tempo+intervals, Week 2 MP+intervals
🚨 Overtraining Signs - Cut Volume Immediately
- • Resting HR 5+ bpm higher than baseline for 3+ days
- • Chronic fatigue even after rest days
- • Loss of appetite or muscle soreness
- • Pace on easy runs gets harder and harder
- • Can't hit intervals within target pace
→ Solution: Take 5-7 days complete rest. Restart at 70% of previous volume.
Race Day Strategy: Sub-3:30 Execution
🎯 Pacing Plan (Negative Split)
Target: 3:29:00 (4:58 min/km average). Start conservative, finish strong.
Split Strategy:
- • km 1-5: 5:05-5:10 min/km (feels easy, controlled start)
- • km 6-21: 5:00 min/km (settle into rhythm, 1:45 HM split)
- • km 22-35: 4:58 min/km (target pace, mentally strong)
- • km 36-40: 4:55 min/km (push the pace, attack)
- • km 41-42.2: 4:50 min/km (all out, empty tank)
💡 This gives you 2-3 min buffer. Don't go out too fast!
⚡ Fueling & Hydration
- • 3 hours before: 400-500 kcal (oatmeal, banana, coffee)
- • 30 min before: 1 gel + 200ml water
- • During race: 60-90g carbs/hour (1 gel every 25-30 min)
- • Take gel at: km 10, 17, 24, 31, 37 (total 5 gels)
- • Drink 100-150ml every water station (every 5 km)
- • Electrolytes: 1 salt-tab at km 20 and 32
⚠️ Test EVERYTHING during long MP runs first. No experiments on race day!
🧠 Mental Strategy
km 1-21 (First Half)
Run on autopilot. Hold back. 'Money in the bank' - save energy.
km 22-32 ('No Man's Land')
This is where it starts. Focus on process: rhythm, breathing, form. 5 km at a time.
km 33-38 ('The Wall')
Mentally toughest. Don't think finish - think next km. Gel at 37 km.
km 39-42.2 (Finish Kick)
Only 3 km left - nothing longer! Empty the tank, leave nothing behind.
Advanced Run Tech & Strength for Sub-3 Hour Chasers
Competitive training demands specialized equipment. Quality treadmills, Olympic barbells, and recovery facilities give you the edge you need.
🏋️ SATS Colosseum
Premium treadmills, Olympic lifting zone, cold plunge and spa facilities for recovery.
💰 Membership: 599-799 kr/month
⚡ Evo Oslo
Modern treadmills, squat racks, free weights. Open 24/7 for morning sessions. No sauna.
💰 Membership: 349-449 kr/month
| Venue | Drop-in Price | Sauna | Marathon Perk |
|---|---|---|---|
| SATS Colosseum | From 199 kr* | ✅ + Cold plunge | Premium equipment, group classes |
| Evo Oslo | From 349 kr/month | ❌ | 24/7 access, modern equipment |
| KOK Oslo | Price varies* | ✅ | Premium sauna facilities |
| Pust Sauna | Price varies* | ✅ Premium | Recovery-focused |
💡 *Prices vary. Contact each venue directly for exact drop-in prices and membership options. SATS memberships from 599 kr/month. Evo memberships from 349 kr/month.
Oslo Resources for Competitive Runners
🏃 Running Clubs & Track
Train with faster runners. Bislett, Gressbanen, and Toppidrettsenteret have open track sessions.
View Oslo Running Clubs →🏋️ Gyms with Quality Treadmills
For speedwork when weather is poor. Look for gyms with Woodway or similar.
View Oslo Gyms →🧖 Saunas (Recovery)
15-20 min after long runs. Improves recovery and endurance adaptation.
View Oslo Saunas →📍 Training Routes
Sognsvann loop (10 km flat), Akerselva (15 km), Holmenkollen (hill training).
View Routes →Other Training Plans
If this plan is too aggressive or too easy, check our other levels: