"Norwegian Marathon Training Plan Sub 3.15" is a structured plan with four sessions a week for those who want to run a marathon in under 3 hours 15 minutes. For 19 weeks, you will receive inspiring sessions based on your heart rate. There's no need to stress about speed! Run at a controlled pace, and the speed will come as your aerobic capacity increases. The Norwegian Marathon Training Plan utilizes the heart rate zones developed by the Norwegian Olympiatoppen and incorporates knowledge from Norway’s best runners and coaches. In creating this plan, I drew from my personal experience of running over 50 marathons, achieving a personal best time of 2:30:02, and winning several long-distance in France and Denmark and half-distance triathlons in Norway, Denmark, Portugal, Cozumel.
At the age of 61, I achieved the best age group time in Norway (60-65) for a marathon with a time of 2:52 in the Paris Marathon. However, the most crucial aspect of developing the "Norwegian Marathon Training Plan" is the experience and feedback gained from training others over the years. Now, you can benefit from all this knowledge. By using a heart rate monitor and focusing on the appropriate intensity, you will run based on your daily form. The interval sessions are diverse and motivating, requiring a focus on maintaining the correct intensity. Additionally, the long run is crucial to building your ability to complete the marathon distance. These long runs can incorporate running and walking. The key is spending time on your feet, which will enhance your muscular endurance while minimizing the risk of injury. Here are the heart rate zones, expressed as a percentage of maximum heart rate:
Zone 1: 60 - 72%
Zone 2: 72 - 82%
Zone 3: 82 - 87%
Zone 4: 87 - 92%
Zone 5: 92 - 97%
To determine your maximum heart rate, there's a simple but not entirely accurate method of subtracting your age from 220 (e.g., 220 - 40 years = 180). However, this method is not suitable for everyone, so it's recommended to perform a "maximum heart rate test" to obtain a more accurate value.
The Norwegian Marathon Training Plan suggests running the long runs and other recovery/easy runs in Zone 1(low zone 2). Interval and tempo training should primarily be performed in Zone 3, with some interval runs entering Zone 4 toward the end. Your plan will be customized based on your heart rate, ensuring you train in the optimal heart rate zones for each session. It's important to avoid excessive running in Zone 4, as it leads to a longer recovery time and increases the risk of injury. Focusing on increasing your muscle stamina for long-distance and marathon running is far more important.
Heart rate serves as an essential indicator of your daily form, influenced by factors such as sleep, stress, dehydration, and external conditions like wind, temperature, and running surface. Therefore, it's vital to use your heart rate as a guide and listen to your body to control the intensity. Wearing a sports watch, preferably with a chest heart rate monitor, will greatly assist in maintaining the optimal intensity for each session. This way, you can maximize the benefits of every workout.
If you wish to use pace as an additional reference, you can refer to the following estimates:
Zone 1: 5:25 min/km / 8:40 min/mile
Zone 2: 5:00 min/km / 8:00 min/mile
Zone 3: 4:25 min/km /7:10 min/mile
Zone 4: 4:10 min/km / 6:40 min/mile
Zone 5: 4:05 min/km / 6:35 min/mile

These estimates may vary based on factors such as running surface, temperature, your daily form, and your position within the training plan. Therefore, please use your heart rate as the primary guide for controlling the intensity, and trust that the speed will naturally come when needed—on Marathon Day!