Marathon Norwegian Method
Magic Training
About the plan
The marathon in the Norwegian model adapted for advanced amateurs, in single sessions (singles), with no double days. In the first eight weeks the structure is the classic one of the method: three subthreshold sessions per week (Tuesday, Thursday and Saturday) at controlled threshold effort, with repetitions of 6 minutes, 3 minutes and 1 to 2 km, always with short rest, surrounded by truly easy runs and an easy long run on Sunday. No gray zone and no VO2 max work. From week nine, Saturday alternates between the third subthreshold session and a continuous block at marathon pace (6 to 9 miles, or 10 to 14 km), and the long run finishes at race pace in alternating weeks, reaching 19 miles (30 km) with 9 miles (14 km) of it at goal pace. Volume runs from 39 to 57 miles (63 to 91 km) per week, with a cutback every three or four weeks, and the taper takes up the second-to-last week. Three of the six weekly runs are quality sessions, a proportion faithful to the method and above the catalog average. It is meant for runners who already log 37 miles (60 km) or more per week, control threshold pace well, and want to build a marathon on consistency rather than heroic sessions.
The plan in numbers
- Duration
- 16 weeks
- Runs per week
- 6
- Weekly volume
- 32 mi · 1h 4m → 43 mi · 1h 58m
- Longest run
- 19 mi
Week 1 starts at 32 mi · 1h 4m and volume builds to 43 mi · 1h 58m in week 10, the heaviest of the plan.
A typical week has 6 runs, and the longest session reaches 19 mi (Marathon, week 12).
Over the final 6 weeks volume drops from 43 mi · 1h 58m to 17 mi · 23 min so you arrive at the race rested.
Race day (27 mi) falls on Sunday of week 16; the week holds 17 mi · 23 min of running before it.
Key workouts
The quality sessions that come up most in this plan:
- Threshold43 sessions across 16 weeks
- Long12 sessions across 12 weeks
- Marathon7 sessions across 7 weeks
Who it's for
Advanced level. To start safely you should already be running about 32 mi · 1h 4m per week and be comfortable with a 9.9 mi session — that is what week 1 asks for.
Week 1 — workout preview
32 mi · 1h 4m this week
3.1 mi · 28 min
5 mi
3.1 mi · 32 min
5 mi
5.6 mi · 4 min
9.9 mi
Week 10 — the heaviest of the plan
43 mi · 1h 58m this week
3.1 mi · 56 min
6.2 mi
3.1 mi · 56 min
6.2 mi
6.8 mi · 6 min
17 mi
Plan Structure
16 weeks · 95 workouts · 17 rest days
See the full plan
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