MARATHON PROGRAM
FOR INTERMEDIATE RUNNERS
Do you dream of running Helsingborg Marathon – perhaps with a clear time goal in mind? You’re far from alone. With this training program, we want to help you go all the way, whether your goal is simply to finish or to land somewhere between three and a half and four and a half hours.
The program is based on the assumption that you already run three to four times per week. Remember to listen to your body – if it feels worn down, rest. This is a general program that you are welcome to adjust to suit you and your everyday life. Now your journey towards Helsingborg Marathon begins!
Distance
The distance run is your chance to enjoy running, clear your mind, and find calm in your stride. With a low heart rate and a relaxed pace, you allow your body to adapt to the workload and build strength from the inside out.
Hill
Hill training is one of our favorite sessions — it helps you build both strength and speed while giving your recovery a boost. Choose your hill, regardless of length or incline, and let every step take you closer to becoming a stronger and faster runner.
Intervals
Intervals are the sessions where you truly challenge yourself and take your running to the next level. Through short, intense efforts with easy recovery in between, you increase both speed and oxygen uptake — becoming faster and stronger.
Threshold
Threshold pace is a “comfortably hard” effort where you run fast but controlled — right on the edge where your body can still manage lactate. The goal is to improve endurance so you can sustain a higher pace for longer, roughly at a speed you could maintain for about 60 minutes or at a heart rate around 80–85% of max.
Long run
The long run is a runner’s sacred time — where you build endurance and train your body to stay active for extended periods. The longer the race you’re aiming for, the more important these sessions become, strengthening both your body and the mental resilience that carries you all the way to the finish line.
MARATHON PROGRAM
FOR INTERMEDIATE RUNNERS
Do you dream of running Helsingborg Marathon – perhaps with a clear time goal in mind? You’re far from alone. With this training program, we want to help you go all the way, whether your goal is simply to finish or to land somewhere between three and a half and four and a half hours.
The program is based on the assumption that you already run three to four times per week. Remember to listen to your body – if it feels worn down, rest. This is a general program that you are welcome to adjust to suit you and your everyday life.
Now your journey towards Helsingborg Marathon begins!
Distance
The distance run is your chance to enjoy running, clear your mind, and find calm in your stride. With a low heart rate and a relaxed pace, you allow your body to adapt to the workload and build strength from the inside out.
Hill
Hill training is one of our favorite sessions — it helps you build both strength and speed while giving your recovery a boost. Choose your hill, regardless of length or incline, and let every step take you closer to becoming a stronger and faster runner.
Intervals
Intervals are the sessions where you truly challenge yourself and take your running to the next level. Through short, intense efforts with easy recovery in between, you increase both speed and oxygen uptake — becoming faster and stronger.
Threshold
Threshold pace is a “comfortably hard” effort where you run fast but controlled — right on the edge where your body can still manage lactate. The goal is to improve endurance so you can sustain a higher pace for longer, roughly at a speed you could maintain for about 60 minutes or at a heart rate around 80–85% of max.
Long run
The long run is a runner’s sacred time — where you build endurance and train your body to stay active for extended periods. The longer the race you’re aiming for, the more important these sessions become, strengthening both your body and the mental resilience that carries you all the way to the finish line.
BEFORE WE GET STARTED
Your starting point
If you already train three to four times per week and want to take your running to the next level, this program is designed for you. You should be able to run distances of up to around 15 kilometers and preferably have experience from a previous marathon or half marathon – which will make the start even more secure.
Your training
Over the next 16 weeks, you will train three to four sessions per week to create the best possible experience at Helsingborg Marathon. 42,195 meters is a long distance, and consistency is your greatest key. Let your easy sessions be truly easy, so your body holds up and you have energy for quality sessions and long runs. The focus is on improving your threshold and getting your body used to longer distances.
Your goal
Your goal for this year’s Helsingborg Marathon is a finishing time between three and a half and four and a half hours. Run with good judgment – consistency and patience are the foundation that will take you all the way to a strong performance on race day.
BEFORE WE GET STARTED
Your starting point
If you already train three to four times per week and want to take your running to the next level, this program is designed for you. You should be able to run distances of up to around 15 kilometers and preferably have experience from a previous marathon or half marathon – which will make the start even more secure.
Your training
Over the next 16 weeks, you will train three to four sessions per week to create the best possible experience at Helsingborg Marathon. 42,195 meters is a long distance, and consistency is your greatest key. Let your easy sessions be truly easy, so your body holds up and you have energy for quality sessions and long runs. The focus is on improving your threshold and getting your body used to longer distances.
Your goal
Your goal for this year’s Helsingborg Marathon is a finishing time between three and a half and four and a half hours. Run with good judgment – consistency and patience are the foundation that will take you all the way to a strong performance on race day.
BUILD-UP & BASE TRAINING
Now we take off towards this year’s Helsingborg Marathon. During the first four weeks, we build a solid foundation with varied sessions that give you the best possible start for the upcoming training toward your goal.
Remember that the foundation is all about control and calm. Your distance runs and long runs should be done at a comfortable pace, while hills, threshold sessions, and intervals are performed at a higher and more focused pace. This is where we lay the foundation for the rest of your marathon journey.
Week 1
Session 1: Easy run 60 min.
Session 2: Hill repeats 10 × 45 sec with easy jog recovery downhill
Session 3: Long run 75 min.
Week 2
Session 1: Easy run 60 min
Session 2: Threshold 8 × 2 min (+ 10 sec per km at your 10K pace) with 60 sec walking recovery
Session 3: Easy run 45 min. + 5 strides
Session 4: Long run 80 min.
Week 3
Session 1: Easy run 60 min
Session 2: Threshold 6 x 1000 m (+ 10 sec per km compared to your 10K pace) with 90 sec walking recovery
Session 3: Easy run 60 min
Session 4: Long run 90 min
Week 4
Session 1: Easy run 60 min
Session 2: Hill workout 10 x 60 sec with jog or walk recovery downhill
Session 3: Threshold 6 x 4 min (+ 10 sec per km compared to your 10K pace) with 60–90 sec walking recovery
Session 4: Long run 100 min
BUILD-UP & BASE TRAINING
Now we take off towards this year’s Helsingborg Marathon. During the first four weeks, we build a solid foundation with varied sessions that give you the best possible start for the upcoming training toward your goal.
Remember that the foundation is all about control and calm. Your distance runs and long runs should be done at a comfortable pace, while hills, threshold sessions, and intervals are performed at a higher and more focused pace. This is where we lay the foundation for the rest of your marathon journey.
Week 1
Session 1: Easy run 60 min.
Session 2: Hill repeats 10 × 45 sec with easy jog recovery downhill
Session 3: Long run 75 min.
Week 2
Session 1: Easy run 60 min
Session 2: Threshold 8 × 2 min (+ 10 sec per km at your 10K pace) with 60 sec walking recovery
Session 3: Easy run 45 min. + 5 strides
Session 4: Long run 80 min.
Week 3
Session 1: Easy run 60 min
Session 2: Threshold 6 x 1000 m (+ 10 sec per km compared to your 10K pace) with 90 sec walking recovery
Session 3: Easy run 60 min
Session 4: Long run 90 min
Week 4
Session 1: Easy run 60 min
Session 2: Hill workout 10 x 60 sec with jog or walk recovery downhill
Session 3: Threshold 6 x 4 min (+ 10 sec per km compared to your 10K pace) with 60–90 sec walking recovery
Session 4: Long run 100 min
HILL TRAINING & THRESHOLD
In this training block, we place extra focus on hills and threshold sessions. This is where we build the consistency, strength, and endurance that truly make a difference. This is where you lay the foundation that will take you all the way to your dream goal at Helsingborg Marathon.
Week 5
Session 1: Easy run 60 min
Session 2: Threshold 7 x 4 min (+ 10 sec per km compared to your 10K pace) with 60–90 sec standing rest
Session 3: Long run 110 min
Week 6
Session 1: Easy run 60 min
Session 2: Hill repeats 10 × 3 min with easy jog recovery downhill
Session 3: Easy run 60 min + 5 strides
Session 4: Long run 120 min
Week 7
Session 1: Easy run 75 min
Session 2: Threshold 3 × 10 min (marathon pace) with 2 min easy jog recovery
Session 3: Easy run 60 min + 5 strides
Session 4: Long run 130 min
Week 8
Session 1: Easy run 60 min
Session 2: Intervals 8 × Supertusingar (10K pace) (400 + 300 + 200 + 100 m with 60 sec standing recovery)
Session 3: Easy run 60 min + 5 strides
Session 4: Long run 140 min
HILL TRAINING & THRESHOLD
In this training block, we place extra focus on hills and threshold sessions. This is where we build the consistency, strength, and endurance that truly make a difference. This is where you lay the foundation that will take you all the way to your dream goal at Helsingborg Marathon.
Week 5
Session 1: Easy run 60 min
Session 2: Threshold 7 x 4 min (+ 10 sec per km compared to your 10K pace) with 60–90 sec standing rest
Session 3: Long run 110 min
Week 6
Session 1: Easy run 60 min
Session 2: Hill repeats 10 × 3 min with easy jog recovery downhill
Session 3: Easy run 60 min + 5 strides
Session 4: Long run 120 min
Week 7
Session 1: Easy run 75 min
Session 2: Threshold 3 × 10 min (marathon pace) with 2 min easy jog recovery
Session 3: Easy run 60 min + 5 strides
Session 4: Long run 130 min
Week 8
Session 1: Easy run 60 min
Session 2: Intervals 8 × Supertusingar (10K pace) (400 + 300 + 200 + 100 m with 60 sec standing recovery)
Session 3: Easy run 60 min + 5 strides
Session 4: Long run 140 min
THRESHOLD & SPEED
During this period, the focus is on threshold training to make you a strong and resilient runner ahead of the big day. We also mix in sessions at faster-than-race pace to maintain your speed and help race pace feel increasingly natural and comfortable.
Week 9
Session 1: Easy run 75 min
Session 2: Easy run 60 min + 10 strides
Session 3: Fartlek 5 km – 60 sec fast / 60 sec easy
Session 4: Long run 150 min
Week 10
Session 1: Easy run 60 min
Session 2: Threshold 3 × 10 min (race pace + 10 sec/km) with 2 min easy jog recovery
Session 3: Easy run 60 min + 10 strides
Session 4: Long run 160 min (2 × 5 km at race pace + 10 sec/km)
Week 11
Session 1: Easy run 60 min
Session 2: Threshold 10 x 3 min (+ 10 sec/km compared to your 10K pace) with 60 sec standing rest
Session 3: Threshold 20 x 400 m (+ 10 sec/km compared to your 10K pace) with 60 sec standing rest
Session 4: Long run 170 min
Week 12
Session 1: Easy run 60 min
Session 2: Fartlek 8 km – 90 sec fast alternating with 45 sec easy
Session 3: Intervals 6–10 x 1000 m (10K pace + 10 sec/km) with 90 sec standing rest
Session 4: Long run 180 min
THRESHOLD & SPEED
During this period, the focus is on threshold training to make you a strong and resilient runner ahead of the big day. We also mix in sessions at faster-than-race pace to maintain your speed and help race pace feel increasingly natural and comfortable.
Week 9
Session 1: Easy run 75 min
Session 2: Easy run 60 min + 10 strides
Session 3: Fartlek 5 km – 60 sec fast / 60 sec easy
Session 4: Long run 150 min
Week 10
Session 1: Easy run 60 min
Session 2: Threshold 3 × 10 min (race pace + 10 sec/km) with 2 min easy jog recovery
Session 3: Easy run 60 min + 10 strides
Session 4: Long run 160 min (2 × 5 km at race pace + 10 sec/km)
Week 11
Session 1: Easy run 60 min
Session 2: Threshold 10 x 3 min (+ 10 sec/km compared to your 10K pace) with 60 sec standing rest
Session 3: Threshold 20 x 400 m (+ 10 sec/km compared to your 10K pace) with 60 sec standing rest
Session 4: Long run 170 min
Week 12
Session 1: Easy run 60 min
Session 2: Fartlek 8 km – 90 sec fast alternating with 45 sec easy
Session 3: Intervals 6–10 x 1000 m (10K pace + 10 sec/km) with 90 sec standing rest
Session 4: Long run 180 min
THRESHOLD & PEAKING
With just four weeks left until the big goal, the focus now is on threshold sessions before the final tapering phase begins. Most of the work is done – now it’s about training smart and avoiding injuries so that you’re strong when it really matters.
This is where it happens – on the first Saturday of September, you’re ready to set a new personal record at Helsingborg Marathon!
Weel 13
Session 1: Easy run 75 min
Session 2: Threshold 5 x 2 km (race pace) with 1 km jog recovery (approx. 45 sec/km slower)
Session 3: Hill workout 5 x 2 min + 10 x 1 min with jog recovery downhill
Session 4: Long run 160 min
Week 14
Session 1: Easy run 60 min
Session 2: Threshold 3 x 5 km (marathon pace + 10 sec/km) with 1 km jog recovery
Session 3: 10–15 x 1000 m (marathon pace + 10 sec/km) with 60–90 sec standing rest
Session 4: Long run 120 min
Week 15
Session 1: Easy run 70 min.
Session 2: Intervals 4 × 4 × 400 m with 50/40/30 sec recovery (10K pace)
Session 3: Fartlek 5 km 60 sec fast / 60 sec easy
Session 4: Long run 90 min
Week 16
Session 1: Threshold 5 x 1000 m (race pace) with 90 sec standing rest
Session 2: Easy run 30 min + 5 strides
Session 3: Helsingborg Marathon
THRESHOLD & PEAKING
With just four weeks left until the big goal, the focus now is on threshold sessions before the final tapering phase begins. Most of the work is done – now it’s about training smart and avoiding injuries so that you’re strong when it really matters.
This is where it happens – on the first Saturday of September, you’re ready to set a new personal record at Helsingborg Marathon!
Weel 13
Session 1: Easy run 75 min
Session 2: Threshold 5 x 2 km (race pace) with 1 km jog recovery (approx. 45 sec/km slower)
Session 3: Hill workout 5 x 2 min + 10 x 1 min with jog recovery downhill
Session 4: Long run 160 min
Week 14
Session 1: Easy run 60 min
Session 2: Threshold 3 x 5 km (marathon pace + 10 sec/km) with 1 km jog recovery
Session 3: 10–15 x 1000 m (marathon pace + 10 sec/km) with 60–90 sec standing rest
Session 4: Long run 120 min
Week 15
Session 1: Easy run 70 min.
Session 2: Intervals 4 × 4 × 400 m with 50/40/30 sec recovery (10K pace)
Session 3: Fartlek 5 km 60 sec fast / 60 sec easy
Session 4: Long run 90 min
Week 16
Session 1: Threshold 5 x 1000 m (race pace) with 90 sec standing rest
Session 2: Easy run 30 min + 5 strides
Session 3: Helsingborg Marathon
Can’t find what you’re looking for?
Head over to our FAQ to find answers to the most frequently asked questions.
Can’t find what you’re looking for?
Head over to our FAQ to find answers to the most frequently asked questions.
