Train Like a Norwegian!

You don't have to purchase a lactate analyzer or do double threshold workouts to benefit from the measured and methodical approach to endurance training that started in Norway and has swept the planet in the past several years. Powered by the proven 80/20 Endurance training methodology, our nine-week Norwegian Training Marathon Run Plan - Level 0 uses a combination of carefully controlled moderate-intensity interval workouts and lots of low-intensity running to deliver fitness and performance breakthroughs to everyday runners like you.

Who is this plan for?

Our Level 0 plan is intended for runners who need or prefer a low-mileage program to prepare for a successful marathon finish. You should be comfortably able to run up to five times per week for up to 60 minutes at a time before you start the plan.

How is the plan structured?

The plan is 18 weeks long and features five runs per week, including two harder workouts, a longer run that may include some work at faster paces, plus two easy runs and two rest days. The training load builds gradually from week to week (except in weeks 3, 6, 9, 12, and 15, which are recovery weeks, and weeks 17 and 18, which are taper weeks), beginning at 2 hours and 42 minutes of running (186 Total Training Stress Score) and peaking at 5 hours and 56 minutes (413 Total Training Stress Score) in Week 16.

How Do I Measure My Intensity?

This plan presents each workout's intensity target by Pace, but Heart Rate, Power and RPE versions of this plan are also available. Each workout can be exported to a supported device, which will automatically guide you through the session with duration, lap, and intensity prompts. See our Structured Workout page for more information.

Do You Have a Guarantee?

Not sure which level is right for you? Review our Level Comparison Charts to find the best fit. There’s zero risk: Our Level Guarantee allows you to switch to a different level or intensity type within the same distance if you discover that the plan you’ve selected is too hard or too easy. Review our Level Comparison Chart to see what level is right for you.

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