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