Trondheim Marathon 2026 Training Plan – 14 Weeks with Hill Training
14-week training plan for Trondheim Marathon 2026 (~6 September). Trondheim's hilly course requires hill intervals — the plan includes this from week 3. Weekly schedule with long runs and taper.
Important: Trondheim has hills
This plan includes hill intervals from week 3. Don't skip these — they are critical for handling the course's hills on race day without your legs giving out.
14-week training plan
Prerequisite: you can already run 15 km and train 3 times per week. Start week 1 in early June.
| Week | Date | Long run | Total vol. | Quality session |
|---|---|---|---|---|
| 1 | Jun 1–7 | 16 km | 38 km | Tempo 20 min |
| 2 | Jun 8–14 | 18 km | 42 km | 5×800m flat |
| 3 | Jun 15–21 | 20 km | 45 km | 6×hill intervals (200m) |
| 4 | Jun 22–28 | 14 km | 32 km | Recovery week |
| 5 | Jun 29–Jul 5 | 22 km | 48 km | 8×hill intervals (200m) |
| 6 | Jul 6–12 | 24 km | 52 km | Tempo 25 min |
| 7 | Jul 13–19 | 26 km | 55 km | 10×hill intervals (200m) |
| 8 | Jul 20–26 | 16 km | 38 km | Recovery week |
| 9 | Jul 27–Aug 2 | 28 km | 58 km | Tempo 30 min |
| 10 | Aug 3–9 | 30 km | 62 km | Peak week + hill intervals |
| 11 | Aug 10–16 | 22 km | 48 km | Taper begins |
| 12 | Aug 17–23 | 18 km | 40 km | Light tempo 25 min |
| 13 | Aug 24–30 | 12 km | 28 km | Marathon pace 15 min |
| 14 | Aug 31–Sep 6 | RACE DAY ~Sep 6 | 42.2 km | Enjoy the race! |
Hill training in Trondheim
Trondheim is a perfect city for hill training. Good locations for hill intervals:
- Brubakken (Elgeseter gate area) — 150–200m, 6% gradient
- Nedre Elvehavn climbs — short and steep, good for explosiveness
- Bymarka stairs — training area with stairs for strength
- Nidelva loop (flat) — alternate with flat long runs
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FAQ
Why do I need hill training for Trondheim Marathon?
Trondheim Marathon has more elevation gain than Oslo and Stavanger. The course includes stretches along the Nidelva river with short climbs and hills through Trondheim's characteristic streets. Without specific hill training, your muscles will be overloaded on race day. Hill intervals build strength in quads and calf muscles used actively on climbs — and help you descend without destroying your quads.
What are hill intervals and how do I do them?
Hill intervals are run on a hill with 5–8% gradient over 150–200m. Run uphill at hard effort (not sprint), walk or jog down as recovery. Start with 6 reps in week 3 and build to 10 reps in week 10. Hill intervals replace one of the three weekly running sessions. Good options in Trondheim: Brubakken, the Gråkallbanen area, or city staircases — Trondheim's topography gives you plenty of options.
Is Trondheim Marathon recommended for beginners?
Trondheim Marathon is fully achievable for beginners, but more demanding than Stavanger. If this is your first marathon, we recommend starting with the half marathon in Trondheim, or taking Stavanger Marathon (flatter) as your first full marathon. For those who want a more challenging debut, Trondheim is a fantastic choice with a beautiful city setting along the Nidelva river.
What weather can I expect in Trondheim in September?
Early September in Trondheim: temperature typically 10–16°C. Chance of rain is moderate — Trondheim is a rainy city, but not as extreme as Bergen. It can get cool, especially in the mornings. Plan in layers: light water-resistant jacket ready at the start. Marathon temperature of 12–14°C is actually near ideal for performance.