MARATHON PROGRAM
FOR ADVANCED RUNNERS
Do you dream of running Helsingborg Marathon at a new personal best? You’re far from alone. Maybe you even have a magical dream barrier you want to break. With this training program, we want to help you reach your goal – with a target finishing time between three and three and a half hours.
To take on this program, you should be an experienced runner who already trains four to five times per week. Remember to listen to your body. If you feel worn down, rest. The program is general and we can’t promise any records – but of course we hope you make it all the way. Now your journey towards Helsingborg Marathon begins – and your new dream time!
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 ADVANCED RUNNERS
Do you dream of running Helsingborg Marathon at a new personal best? You’re far from alone. Maybe you even have a magical dream barrier you want to break. With this training program, we want to help you reach your goal – with a target finishing time between three and three and a half hours.
To take on this program, you should be an experienced runner who already trains four to five times per week. Remember to listen to your body. If you feel worn down, rest. The program is general and we can’t promise any records – but of course we hope you make it all the way.
Now your journey towards Helsingborg Marathon begins – and your new dream time!
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 four to five times per week and feel that running is a clear priority, then this program is tailored for you. You should be able to run distances of up to around 20 kilometers, and preferably have experience from previous marathons and half marathons – giving you a solid foundation to build on.
Your training
Over the next 16 weeks, you will train five sessions per week to take yourself to the next level and reach your dream goal at the marathon. 42,195 meters is a long distance, and with your ambitious goal, consistency and a high training volume are absolutely crucial. Let your easy sessions be truly easy, so your body holds up and you have the energy for quality sessions and long runs. The focus is on improving your threshold and getting your body used to paces close to your intended race pace at Helsingborg Marathon.
Your goal
Your goal for this year’s Helsingborg Marathon is to break your dream barrier – somewhere between three and three and a half hours. When motivation is high and running feels fresh and inspiring, it’s easy to push too hard. Run with good judgment – consistency, patience, and smart training are the keys to your new personal record.
BEFORE WE GET STARTED
Your starting point
If you already train four to five times per week and feel that running is a clear priority, then this program is tailored for you. You should be able to run distances of up to around 20 kilometers, and preferably have experience from previous marathons and half marathons – giving you a solid foundation to build on.
Your training
Over the next 16 weeks, you will train five sessions per week to take yourself to the next level and reach your dream goal at the marathon. 42,195 meters is a long distance, and with your ambitious goal, consistency and a high training volume are absolutely crucial. Let your easy sessions be truly easy, so your body holds up and you have the energy for quality sessions and long runs. The focus is on improving your threshold and getting your body used to paces close to your intended race pace at Helsingborg Marathon.
Your goal
Your goal for this year’s Helsingborg Marathon is to break your dream barrier – somewhere between three and three and a half hours. When motivation is high and running feels fresh and inspiring, it’s easy to push too hard. Run with good judgment – consistency, patience, and smart training are the keys to your new personal record.
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 on the journey toward your goal.
Remember that the foundation is about control and balance: your distance runs and long runs should be done at a comfortable pace, while hills, threshold sessions, and intervals are performed at a higher, more focused intensity. This is where we lay the foundation for the rest of your marathon training.
Week 1
Session 1: Easy run 60 min.
Session 2: Hill repeats 10 × 60 sec with easy jog recovery downhill
Session 3: Easy run 60 min.
Session 4: Long run 18 km.
Week 2
Session 1: Easy run 60 min
Session 2: Threshold 10 × 3 min (+ 10 sec per km at your 10K pace) with 60 sec walking recovery
Session 3: Easy run 70 min. + 10 strides
Session 4: Long run 20 km.
Week 3
Session 1: Easy run 60 min.
Session 2: Threshold 10 × 1000 m (+ 10 sec per km at your 10K pace) with 90 sec walking recovery
Session 3: Distans 60 min inkl. 5 st stegringslopp
Session 4: Easy run 60 min
Session 5: Long run 22 km.
Week 4
Session 1: Easy run 60 min
Session 2: Hill workout 4 x 120 sec + 4 x 90 sec + 4 x 60 sec with jog recovery downhill
Session 3: Easy run 60 min
Session 4: Threshold 12 x 500 m (+ 10 sec per km compared to your 10K pace) with 60 sec walking recovery
Session 5: Long run 25 km
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 on the journey toward your goal.
Remember that the foundation is about control and balance: your distance runs and long runs should be done at a comfortable pace, while hills, threshold sessions, and intervals are performed at a higher, more focused intensity. This is where we lay the foundation for the rest of your marathon training.
Week 1
Session 1: Easy run 60 min.
Session 2: Hill repeats 10 × 60 sec with easy jog recovery downhill
Session 3: Easy run 60 min.
Session 4: Long run 18 km.
Week 2
Session 1: Easy run 60 min
Session 2: Threshold 10 × 3 min (+ 10 sec per km at your 10K pace) with 60 sec walking recovery
Session 3: Easy run 70 min. + 10 strides
Session 4: Long run 20 km.
Week 3
Session 1: Easy run 60 min.
Session 2: Threshold 10 × 1000 m (+ 10 sec per km at your 10K pace) with 90 sec walking recovery
Session 3: Distans 60 min inkl. 5 st stegringslopp
Session 4: Easy run 60 min
Session 5: Long run 22 km.
Week 4
Session 1: Easy run 60 min
Session 2: Hill workout 4 x 120 sec + 4 x 90 sec + 4 x 60 sec with jog recovery downhill
Session 3: Easy run 60 min
Session 4: Threshold 12 x 500 m (+ 10 sec per km compared to your 10K pace) with 60 sec walking recovery
Session 5: Long run 25 km
HILL TRAINING & THRESHOLD
In this training block, we place extra focus on hills and threshold sessions. Now we build the consistency, strength, and endurance that truly matter. This is where you shape the base that will carry you all the way to your dream goal at Helsingborg Marathon.
Week 5
Session 1: Easy run 60 min
Session 2: Threshold 7 × 4 min (+ 10 sec/km at your 10K pace) with 60 sec standing recovery
Session 3: Threshold 4 + 6 + 8 + 6 + 4 min (+ 10 sec/km at your 10K pace) with 60/90/120/90 sec easy jog recovery
Session 4: Easy run 60 min + 10 strides
Session 5: Long run 25 km (last 5 km at marathon pace + 10 sec/km)
Week 6
Session 1: Easy run 60 min with as many hills as you can find
Session 2: Hill repeats 10 × 3 min with easy jog recovery downhill
Session 3: Easy run 60 min + 10 strides
Session 4: Long run 26 km
Week 7
Session 1: Easy run 75 min
Session 2: Threshold 3 × 10 min (marathon pace + 10 sec/km) with 2 min easy jog recovery
Session 3: Threshold 15 + 10 + 5 min (marathon pace / 5 sec/km faster / 10 sec/km faster) with 2 min easy jog recovery
Session 4: Easy run 60 min + 10 strides
Session 5: Long run 28 km
Week 8
Session 1: Easy run 60 min
Session 2: Intervals 3000 m + 2000 m + 3 × 1000 m + 2 × 500 m + 5 × 200 m (half marathon pace on the first, increase by 5 sec/km for each set) with 90 sec standing recovery
Session 3: Intervals 8 × 800 + 200 m with 60 sec standing recovery (800 m at 10K pace directly followed by 200 m at faster-than-race pace)
Session 4: Easy run 60 min + 10 strides
Session 5: Long run 28 km
HILL TRAINING & THRESHOLD
In this training block, we place extra focus on hills and threshold sessions. Now we build the consistency, strength, and endurance that truly matter. This is where you shape the base that will carry you all the way to your dream goal at Helsingborg Marathon.
Week 5
Session 1: Easy run 60 min
Session 2: Threshold 7 × 4 min (+ 10 sec/km at your 10K pace) with 60 sec standing recovery
Session 3: Threshold 4 + 6 + 8 + 6 + 4 min (+ 10 sec/km at your 10K pace) with 60/90/120/90 sec easy jog recovery
Session 4: Easy run 60 min + 10 strides
Session 5: Long run 25 km (last 5 km at marathon pace + 10 sec/km)
Week 6
Session 1: Easy run 60 min with as many hills as you can find
Session 2: Hill repeats 10 × 3 min with easy jog recovery downhill
Session 3: Easy run 60 min + 10 strides
Session 4: Long run 26 km
Week 7
Session 1: Easy run 75 min
Session 2: Threshold 3 × 10 min (marathon pace + 10 sec/km) with 2 min easy jog recovery
Session 3: Threshold 15 + 10 + 5 min (marathon pace / 5 sec/km faster / 10 sec/km faster) with 2 min easy jog recovery
Session 4: Easy run 60 min + 10 strides
Session 5: Long run 28 km
Week 8
Session 1: Easy run 60 min
Session 2: Intervals 3000 m + 2000 m + 3 × 1000 m + 2 × 500 m + 5 × 200 m (half marathon pace on the first, increase by 5 sec/km for each set) with 90 sec standing recovery
Session 3: Intervals 8 × 800 + 200 m with 60 sec standing recovery (800 m at 10K pace directly followed by 200 m at faster-than-race pace)
Session 4: Easy run 60 min + 10 strides
Session 5: Long run 28 km
THRESHOLD & SPEED
During this period, the focus is on threshold training to make you a truly durable 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 when you stand on the starting line on the first Saturday of September.
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: Easy run 45 min
Session 5: Long run 30 km
Week 10
Session 1: Easy run 60 min
Session 2: Threshold 4 × 10 min (race pace + 10 sec/km) with 2 min easy jog recovery
Session 3: Easy run 60 min + 10 strides
Session 4: Easy run 60 min
Session 5: Long run 32 km (4 × 5 km at marathon pace + 10 sec/km) with 1 km easy jog recovery
Week 11
Session 1: Easy run 60–75 min
Session 2: Threshold 10 x 3 min (+ 10–15 sec per km compared to your 10K pace) with 60 sec standing rest
Session 3: Threshold 25 x 400 m (+ 10–15 sec per km compared to your 10K pace) with 60 sec standing rest
Session 4: Easy run 45 min
Session 5: Long run 34 km (15 km at marathon pace + 10 sec/km
Week 12
Session 1: Easy run 60–75 min
Session 2: Fartlek 10 km – 180 sec fast alternating with 60 sec easy
Session 3: Intervals 12 x 1000 m (10K pace) with 90 sec standing rest
Session 4: Easy run 40 min + 10 strides
Session 5: Long run 36 km
THRESHOLD & SPEED
During this period, the focus is on threshold training to make you a truly durable 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 when you stand on the starting line on the first Saturday of September.
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: Easy run 45 min
Session 5: Long run 30 km
Week 10
Session 1: Easy run 60 min
Session 2: Threshold 4 × 10 min (race pace + 10 sec/km) with 2 min easy jog recovery
Session 3: Easy run 60 min + 10 strides
Session 4: Easy run 60 min
Session 5: Long run 32 km (4 × 5 km at marathon pace + 10 sec/km) with 1 km easy jog recovery
Week 11
Session 1: Easy run 60–75 min
Session 2: Threshold 10 x 3 min (+ 10–15 sec per km compared to your 10K pace) with 60 sec standing rest
Session 3: Threshold 25 x 400 m (+ 10–15 sec per km compared to your 10K pace) with 60 sec standing rest
Session 4: Easy run 45 min
Session 5: Long run 34 km (15 km at marathon pace + 10 sec/km
Week 12
Session 1: Easy run 60–75 min
Session 2: Fartlek 10 km – 180 sec fast alternating with 60 sec easy
Session 3: Intervals 12 x 1000 m (10K pace) with 90 sec standing rest
Session 4: Easy run 40 min + 10 strides
Session 5: Long run 36 km
THRESHOLD & PEAKING
With just four weeks left until the big goal, the focus now shifts to 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 stand strong on the starting line.
This is where it counts – 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 10 x 2 km (race pace) with 1 km jog recovery (approx. 45 sec/km slower)
Session 3: Easy run 60 min + 10 strides
Session 4: Hill workout 10 x 2 min + 10 x 1 min with jog recovery downhill
Session 5: Long run 35 km (25 km at race pace + 10 sec/km)
Week 14
Session 1: Easy run 60 min
Session 2: Threshold 3 x 7 km (race pace) with 1 km jog recovery (approx. 0:45 min/km slower)
Session 3: Easy run 60 min
Session 4: 15 x 1000 m (race pace + 10 sec/km) with 60 sec standing rest
Session 5: Long run 30 km
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: Distans 60 min inkl. 5 st stegringslopp
Session 4: Fartlek 5 km 90 sec fast / 30 sec easy
Session 5: Long run 18 km
Week 16
Session 1: Easy run 50 min
Session 2: Threshold 5 x 1000 m (race pace) with 90 sec standing rest
Session 3: Easy run 30 min + 5 strides
Session 4: Helsingborg Marathon
THRESHOLD & PEAKING
With just four weeks left until the big goal, the focus now shifts to 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 stand strong on the starting line.
This is where it counts – 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 10 x 2 km (race pace) with 1 km jog recovery (approx. 45 sec/km slower)
Session 3: Easy run 60 min + 10 strides
Session 4: Hill workout 10 x 2 min + 10 x 1 min with jog recovery downhill
Session 5: Long run 35 km (25 km at race pace + 10 sec/km)
Week 14
Session 1: Easy run 60 min
Session 2: Threshold 3 x 7 km (race pace) with 1 km jog recovery (approx. 0:45 min/km slower)
Session 3: Easy run 60 min
Session 4: 15 x 1000 m (race pace + 10 sec/km) with 60 sec standing rest
Session 5: Long run 30 km
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: Distans 60 min inkl. 5 st stegringslopp
Session 4: Fartlek 5 km 90 sec fast / 30 sec easy
Session 5: Long run 18 km
Week 16
Session 1: Easy run 50 min
Session 2: Threshold 5 x 1000 m (race pace) with 90 sec standing rest
Session 3: Easy run 30 min + 5 strides
Session 4: 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.
