Oslo Marathon 2026 · Training Plan
Oslo Marathon 2026 Intermediate Training Plan – 12 Weeks to 3:30–4:30
12-week intermediate marathon training plan for Oslo Marathon 2026 (Sep 12). Target finish 3:30–4:30h. 4 runs/week, 55–75 km peak volume. Includes threshold runs, marathon-pace sessions, and taper.
Duration
12 weeks
Start
22 June 2026
Race day
12 Sep 2026
Goal
3:30–4:30
Weekly Structure
Sunday
Long run
Easy/conversational pace
Tuesday
Easy run
12–16 km
Thursday
Quality session
Threshold/tempo/intervals
Saturday
Medium run
14–18 km
12-Week Training Plan
| Week | Long run (Sun) | Weekly vol |
|---|---|---|
| 1 | 20 km | 55 km |
| 2 | 22 km | 58 km |
| 3 | 25 km | 62 km |
| 4 | 16 km | 45 km |
| 5 | 27 km | 67 km |
| 6 | 29 km | 72 km |
| 7 | 32 km | 75 km |
| 8 | 20 km | 52 km |
| 9 | 30 km | 70 km |
| 10 | 22 km | 58 km |
| 11 | 15 km | 42 km |
| 12 | RACE DAY Sep 12 | 42.2 km |
Recovery weeks (weeks 4, 8): reduce volume 20–30%. Week 7 = peak week. Weeks 10–12 = taper.
Key Principles for Intermediate Runners
| Target finish | Pace/km |
|---|---|
| 3:30 | 4:58 min/km |
| 3:45 | 5:19 min/km |
| 4:00 | 5:41 min/km |
| 4:15 | 6:03 min/km |
| 4:30 | 6:24 min/km |
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FAQ
What prerequisites do I need for this plan?
You should already be running 40–50 km/week, have finished at least one half marathon under 2:00 (or a marathon under 5:00), and comfortably train 4 days per week. The plan starts at 55 km/week. If you're below this volume, use our 16-week beginner plan instead.
What is marathon pace for a 3:30–4:30 finish?
Marathon pace for different targets: 3:30 = 4:58 min/km. 3:45 = 5:19 min/km. 4:00 = 5:41 min/km. 4:15 = 6:03 min/km. 4:30 = 6:24 min/km. Marathon pace sessions in this plan should be run at exactly your goal race pace – not faster. Threshold runs are 15–20 sec/km faster than marathon pace.
What is a threshold run and why do them?
Threshold runs are done at the pace where lactate accumulates at the same rate it is cleared – roughly 80–85% max heart rate, or a pace you could race for ~60 minutes. For a 4:00 target runner this is approximately 5:15–5:25 min/km. Threshold training raises your aerobic ceiling and allows you to hold marathon pace with lower perceived effort on race day.
How should I fuel during long runs from 20 km?
For 20 km+ long runs: fuel every 30 min – target 60–90 g carbohydrate/hour (gels, sports drink, dates). Begin fuelling early (from km 10), don't wait until you feel tired. Train with exactly the fuel you plan to use on race day. Pre-run breakfast 2–3 hours before: porridge or toast. Hydration: 400–600 ml/hour in cool weather, more in heat.
What if I get injured or miss training weeks?
Miss one week → continue where you left off. Miss two weeks → drop back one week in the plan. Miss more than two weeks → revert to the beginner plan or defer to another race. Never skip recovery weeks (weeks 4, 8) – they are mandatory. Never increase long run or weekly volume by more than 10% per week. Arriving at the start line healthy is more important than perfect execution of the plan.
What matters most in race week (week 12)?
Race week: Short easy runs only (2–3 times, 20–30 min). No threshold or tempo sessions. Sleep well Thursday and Friday nights – the night before the race is often restless, which is normal. Eat carb-heavy Friday and Saturday evening (pasta, rice). Race day breakfast: familiar food 2–3 hours before start. Lay out all your kit the evening before. Your fitness is locked in – the taper is about letting your legs recover, not maintaining form.
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