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
Before taper, workouts change to threshold intervals and marathon pace runs to dial in VO2 and race pace
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
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.