Your First Marathon
Oslo 2026
A complete, safe training plan to go from 10 km to 42.2 km. Focus on finishing injury-free, not speed.
20 weeks
April-September
4-5 days/week
Gradual build
40-65 km/week
Peak week 16
Goal: Finish
4:30-6:00 hours
Is This Plan for You?
✅ You're ready if:
- ✓ You can comfortably run 10 km
- ✓ You've been running regularly for 6+ months
- ✓ You're injury-free
- ✓ You have 20 weeks until Oslo Marathon (April start)
⚠️ Wait if:
- ✗ You can't run 5 km without stopping
- ✗ You have active injuries
- ✗ You need to lose 10+ kg before starting
- ✗ You don't have time for 5 sessions/week
20-Week Overview
Weeks 1-4: Base Building (40-48 km/week)
Build running habit. Easy runs only. Focus: consistency, not speed.
- 4 run days/week (Tues-Fri-Sat-Sun)
- Longest run: 12-14 km
- 1x strength session per week
Weeks 5-8: Build Distance (48-56 km/week)
Increase weekly km. Long runs up to 18-20 km. Introduce light tempo runs.
- 5 run days/week
- Longest run: 18-20 km
- 1x tempo (20 min) per week
Weeks 9-16: Peak Training (56-65 km/week)
Long runs 22-32 km. This is your peak phase. Week 16 is highest volume (65 km).
- 5 run days/week
- Longest run: 32 km (week 15)
- 2x quality sessions (tempo/intervals)
Weeks 17-20: Taper (56→36→24→Race)
Reduce volume 30% per week. Body recovers and loads for race day.
- 3-4 run days/week
- Longest run: 18 km (week 17), 12 km (week 18), 8 km (week 19)
- Week 20: Marathon! 🎉
Sample Week (Week 12 - 58 km)
Rest Day
Complete rest or light yoga
Easy Run
8 km @ 6:30 min/km • Conversational pace
Tempo + Strength
2 km warmup + 20 min @ 5:30 min/km + 2 km cooldown (10 km total) + 20 min strength
Rest Day
Active recovery: walk 30 min or light swim
Easy Run
6 km @ 6:30 min/km • Recovery pace
Medium Run
10 km @ 6:15 min/km • Steady, not hard
Long Run
24 km @ 6:00-6:30 min/km • MUCH slower than marathon pace
Weekly total: 58 km • Paces are examples - adjust based on your fitness. Long runs should feel easy.
Avoid Injuries (Your #1 Priority)
🦵 Strength Training (2x/week)
- • Single-leg squats: 3x10 each side
- • Plank: 3x60 seconds
- • Glute bridges: 3x15
- • Calf raises: 3x20
- • Side plank: 3x45 sec
🧘 Recovery
- • Sleep 8+ hours per night
- • Sauna 15-20 min after long runs
- • Foam rolling daily (5 min)
- • Stretch after each session (10 min)
- • Take extra rest day if body says stop
⚠️ Red Flags - Stop Immediately
- • Sharp pain in knees, ankles, or hips
- • Pain lasting >3 days
- • Swelling that doesn't subside
- • Breathing difficulty or chest pain
When in doubt: Take 3-5 days rest. Missing one marathon is better than 6 months injured.
Race Day Strategy
🎯 Pacing Strategy
Start 30 seconds SLOWER per km than goal pace. First 5 km should feel too easy.
Example: Goal 5:30 total time
- • km 1-10: 8:00 min/km (feels easy)
- • km 11-30: 7:45 min/km (comfortable)
- • km 31-40: 7:30 min/km (hold pace)
- • km 41-42.2: whatever you have left!
🍌 Race Nutrition
- • Eat 200-300 calories 2 hours before start
- • Take gel/food every 45 min from km 10 (total 4-5 gels)
- • Drink at EVERY water station (100-200ml)
- • Test everything during long training runs first!
Affordable Marathon Training for Students
You don't need an expensive membership to complete a marathon. UiO students get free training at SiO Athletica. Others have budget-friendly options from 299 kr/month with treadmills and strength areas.
🎓 SiO Student Centers
Student welfare gyms. SiO Athletica is FREE for UiO students. Other SiO gyms: 200-300 kr per semester.
💰 Price: Free - 300 kr/semester
💪 Fresh Fitness
Budget gym with student discounts. All basic facilities: treadmills, weights, changing rooms. Multiple Oslo locations.
💰 Student price: 339 kr/month
| Venue | Drop-in Price | Sauna | Marathon Perk |
|---|---|---|---|
| SiO Athletica | FREE | ✅ | UiO students only, sauna included |
| Evo Fitness | 299 kr/mnd | ❌ | 24/7 access, no commitment |
| Fresh Fitness Student | 339 kr/mnd | Select locations | Student discount, multiple locations |
| SATS Student | 479 kr/mnd | ✅ | Student discount, group classes included |
💡 Prices verified January 2026. SiO Athletica requires UiO student status. Commercial gyms offer student discounts - bring student ID. Contact each venue for current prices and offers.
Oslo Resources for Beginners
🏃 Running Clubs
Train with others! Running clubs keep you motivated and provide community.
View Oslo Running Clubs →🏋️ Gyms
Norwegian winter = treadmill. Look for gyms with quality treadmills and strength areas.
View Oslo Gyms →🧖 Saunas (Recovery)
Sauna after long runs aids muscle recovery and reduces soreness.
View Oslo Saunas →