Oslo Marathon 2026 · Training Plan
Oslo Marathon 2026 Beginner Training Plan — 16 Weeks to the Finish Line
16-week beginner marathon training plan for Oslo Marathon 2026 (20 Sep). Starts from running 3x per week. Goal: finish in under 5h30. Weekly schedule, long run progression, fueling tips.
Duration
16 weeks
Start
2 June 2026
Race day
20 Sep 2026
Goal
Finish
Weekly Structure
Sunday
Long run
Easy/conversational pace
Tuesday
Easy run
8–12 km
Thursday
Quality session
Intervals or tempo
Saturday (optional)
Short easy run
6–8 km
16-Week Training Plan
| Week | Long run (Sun) | Weekly vol |
|---|---|---|
| 1 | 12 km | 32 km |
| 2 | 14 km | 35 km |
| 3 | 16 km | 38 km |
| 4 | 12 km | 30 km |
| 5 | 18 km | 42 km |
| 6 | 20 km | 45 km |
| 7 | 22 km | 48 km |
| 8 | 14 km | 32 km |
| 9 | 25 km | 52 km |
| 10 | 28 km | 55 km |
| 11 | 30 km | 58 km |
| 12 | 32 km | 62 km |
| 13 | 20 km | 45 km |
| 14 | 16 km | 38 km |
| 15 | 10 km | 25 km |
| 16 | RACE DAY Sep 20 | 42.2 km |
Recovery weeks (week 4, 8): reduce volume 20–30%. Week 12 = peak week. Weeks 13–16 = taper.
Key Principles for Beginners
FAQ
What are the prerequisites for this training plan?
You should be able to run 5km without stopping and have trained fairly regularly for the past 2–3 months. The plan starts at 32km weekly volume in week 1, equivalent to 3–4 runs per week. If you're completely new to running, we recommend starting with our half marathon plan and building from there.
What pace should my long runs be?
Long runs should be at "easy" or "conversational" pace — a pace where you can speak in full sentences without becoming too breathless. For beginners this typically means 6:30–7:30 min/km depending on your fitness. Long run pace is NOT your marathon pace. It's 30–60 seconds per km slower than marathon pace. Prioritise time on feet over speed.
What should I eat during long runs?
From 16km long runs onwards you should take on fuel during the run: Gels or dates every 30–45 minutes. Start fuelling early (don't wait until you're fatigued). Drink water with every fuel intake. Train with what you plan to use on race day — never try anything new during the marathon itself. Pre-long run breakfast 2–3 hours before: porridge or toast with banana are classics.
What do I do if I'm injured or miss a week?
Injury and missed weeks are normal in marathon training. General guidelines: Miss one week → continue as planned. Miss two weeks → drop back one week in the plan. Miss more than two weeks → consider switching to the half marathon for this event. Never increase your long run or weekly volume by more than 10% per week. Listen to your body — it's better to arrive at the start line slightly undertrained but healthy than overtrained and injured.
What is the most important thing to do in race week?
Race week (week 16): Do NOT train much — just 2–3 short easy runs. Do NOT try new food, new shoes or new gear. Sleep well, eat familiar food, and stay hydrated. Prepare all your gear the evening before. Eat carb-rich dinner Friday and Saturday (pasta, rice). Race day breakfast: familiar, light food 2–3 hours before start. Your fitness is set — the taper is about letting your body recover, not maintaining fitness.
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