Break the 4-Hour Barrier
Oslo Marathon 2026
For runners with 1-3 marathons completed. Build to 60-80 km/week with structured tempo work and intervals. Goal: Sub 4:00 or PR.
16 weeks
May-September
5-6 days/week
Incl. 2x quality
60-80 km/week
Peak week 13
Goal: Sub 4:00
5:40 min/km pace
Is This Plan for You?
✅ You're ready if:
- ✓ You've completed 1-3 marathons
- ✓ You run regularly 4-5x/week (40+ km/week)
- ✓ You can comfortably run 10-15 km
- ✓ You're injury-free with solid running base
- ✓ You want to improve your marathon time
⚠️ Choose different plan if:
- ✗ This is your first marathon (see Beginner)
- ✗ You run <40 km/week currently
- ✗ You can't handle 2x quality sessions/week
- ✗ You have active injuries or chronic issues
- ✗ You're targeting sub 3:30 (see Advanced)
16-Week Overview
Weeks 1-4: Base Building (60-65 km/week)
Establish weekly volume. Introduce tempo and intervals. Body adapts to quality work.
- 5 run days/week + 1x strength
- Longest run: 18-22 km
- 1x tempo (30 min) + 1x light intervals (6x800m)
Weeks 5-8: Build Phase (65-72 km/week)
Increase both volume and intensity. Long runs 24-28 km. Tempo work at marathon pace or faster.
- 5-6 run days/week
- Longest run: 24-28 km
- 2x quality: 1x tempo (40-50 min) + 1x intervals (10x1000m)
Weeks 9-13: Peak Training (72-80 km/week)
Highest volume and intensity. Long runs 28-34 km with marathon pace segments. Week 13 is peak (80 km).
- 6 run days/week
- Longest run: 32-34 km (week 12)
- 2x quality: Marathon pace runs + VO2max intervals
Weeks 14-16: Taper (72→50→32→Race)
Reduce volume 35% per week. Maintain intensity (short intervals). Body loads for race day.
- 4-5 run days/week
- Longest run: 24 km (week 14), 16 km (week 15), 10 km (week 16)
- Week 16: Marathon! Goal: Sub 4:00 🎯
Sample Week (Week 10 - 70 km)
Easy Run + Strength
8 km @ 5:30-6:00 min/km recovery pace + 30 min strength (single-leg, core, glutes)
Intervals (VO2max)
3 km warmup + 8x1000m @ 4:45 min/km (2 min jog recovery) + 2 km cooldown = 13 km total
Easy Run
10 km @ 5:45 min/km • Full recovery pace
Tempo Run (Marathon Pace)
3 km warmup + 10 km @ 5:35-5:40 min/km (marathon pace) + 2 km cooldown = 15 km total
Rest Day or Light Jog
Either complete rest or 6 km @ 6:00 min/km recovery
Medium Run
12 km @ 5:30 min/km steady state • Comfortable, not hard
Long Run (Marathon Specific)
30 km: 10 km @ 6:00 min/km easy + 16 km @ 5:40 min/km (marathon pace) + 4 km @ 6:00 min/km cooldown
Weekly total: 70 km (if you run 6 km Friday) • Paces adjust based on your current fitness. Marathon pace should feel 'comfortably hard'.
Injury Prevention (Critical at High Volume)
🦵 Strength Training (2x/week MINIMUM)
- • Single-leg squats: 3x12 each side
- • Bulgarian split squats: 3x10
- • Nordic hamstring curls: 3x6
- • Plank variations: 4x60 sec
- • Single-leg deadlifts: 3x10
- • Calf raises (straight + bent): 3x20
🧘 Recovery & Regeneration
- • Sleep 8-9 hours per night (non-negotiable)
- • Sauna 2-3x/week (15-20 min post-run)
- • Foam rolling daily (10 min)
- • Massage every 2-3 weeks during peak phase
- • Active recovery: light swimming, cycling
- • Nutrition: 1.5-2g protein/kg bodyweight
⚠️ Red Flags at High Volume
- • Chronic fatigue that doesn't improve with rest
- • Elevated resting heart rate (10+ bpm above baseline)
- • Pain that affects running form
- • Loss of motivation or joy in running
- • Sleep issues or appetite changes
If overtrained: Take 5-7 days complete rest, then rebuild gradually at 50% volume for 2 weeks.
Sub 4:00 Race Day Strategy
🎯 Pacing Plan for Sub 4:00
Target pace: 5:40 min/km (3:59:20). Start conservative, increase after 90 minutes.
Negative Split Strategy:
- • km 1-5: 5:50 min/km (feels easy, hold back)
- • km 6-21: 5:40-5:45 min/km (marathon pace, comfortable)
- • km 22-35: 5:35-5:40 min/km (hold pace, fight discomfort)
- • km 36-42.2: 5:25-5:35 min/km (give everything, use the bank)
90 minutes in = ~16 km. This is when mental toughness begins.
🍌 Nutrition for Sub 4:00
- • Pre-race (3 hours before): 400-500 kcal (oatmeal, bananas)
- • Take gel every 35-40 min from km 8 (total 5-6 gels, ~600 kcal)
- • Drink 150ml at every water station (every 5 km = 8 stations)
- • Electrolytes: Every 2nd gel (isotonic)
- • Caffeine gel at km 30 for mental boost
🧠 Mental Strategy
- • Divide race into 4x10 km + 2 km bonus
- • km 1-21: 'Banking' - save energy
- • km 22-35: 'The grind' - hold pace, don't quit
- • km 36-42.2: 'The glory' - use all reserves
- • Mantra: 'I trained for this. I'm ready. I keep going.'
Oslo Resources for Intermediate Runners
🏃 Running Clubs & Training Groups
Train with others at your level. Many clubs have sub-4 groups with structured sessions.
View Oslo Running Clubs →🏋️ Gyms with Treadmills & Strength Areas
For indoor intervals and mandatory strength training. Look for gyms with performance treadmills.
View Oslo Gyms →🧖 Saunas for Recovery
Sauna 2-3x/week aids recovery at high volume. 15-20 min post-run is ideal.
View Oslo Saunas →📍 Best Training Routes
Akerselva (15 km flat), Sognsvann (10 km loop), Holmenkollen (hill training). Test Oslo Marathon route!
View Training Routes →