16-Week Marathon Plan – Norwegian Singles Method

This 16-week marathon training plan is built on the Norwegian Singles threshold method, a proven system that develops aerobic strength, endurance, and race pace control through smart, structured training. With a gradual and progressive build, this plan is ideal for runners who want more preparation time leading into their marathon.

🔹 Key Features

3 threshold-based quality sessions each week at 90–95% of threshold pace with short 60s recoveries

Easy, recovery, and long runs prescribed as % of threshold pace for balanced training zones

Long runs progressing steadily to develop durability and marathon-specific endurance

Recovery weeks and a 3-week taper built in to ensure peak condition on race day

Time-based training for simple application across different levels of experience

🔹 Weekly Structure

Mon – Recovery run or rest

Tue / Thu / Sat – Threshold quality workouts

Wed / Fri – Easy aerobic runs

Sun – Long run (progressive endurance development)

🔹 Who It’s For

Marathon runners with a consistent base looking for a longer, progressive build-up

Athletes training 6–7 days per week

Those seeking an evidence-based plan that maximizes performance while managing fatigue

With 16 weeks of progressive training, you’ll develop the endurance, aerobic capacity, and efficiency to not only finish the marathon but to perform at your very best on race day.

Keep up to date on my Instagram or Facebook page @pinnaclemultisportcoaching where you can post your queries on your plan and will provide feedback