12-Week Marathon Plan – Norwegian Singles Method
This 12-week marathon training plan applies the proven Norwegian Singles threshold method, balancing controlled intensity with progressive endurance to prepare you for race day. Designed for runners with a strong training base (50–70 km per week), it focuses on building the aerobic engine, efficiency, and durability needed to complete the marathon with confidence.
🔹 Key Features
3 weekly quality workouts at 90–95% of threshold pace with short 60s recoveries
Recovery, easy, and long runs prescribed as % of threshold pace for precise intensity control
Long runs that progressively build toward marathon readiness
Planned recovery weeks and structured taper to ensure peak condition on race day
Time-based training for flexibility and accessibility to all runners
🔹 Weekly Structure
Mon – Recovery run or rest
Tue / Thu / Sat – Threshold quality workouts
Wed / Fri – Easy aerobic runs
Sun – Long run (gradually progressing toward marathon endurance)
🔹 Who It’s For
Marathon runners seeking a structured, evidence-based plan
Athletes with consistent training background and 6–7 days per week available
Those looking for smart threshold-based training to build strength and endurance without overtraining
By following this plan, you’ll systematically build the aerobic fitness and endurance required to complete the marathon strong, balanced with recovery to ensure you reach race day fresh and ready to perform.
Keep up to date on my Instagram or Facebook page @pinnaclemultisportcoaching where you can post your queries on your plan and will provide feedback
Simon Oliver is the founder of Pinnacle Multisport. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.