Tromsø, Norway · 42.195 km road marathon
PolarNight Marathon 2027 training plan
Race day Saturday 9 January 2027 · 14 full weeks away
15-week compressed build: this week (from Mon 28 Sept) → race Sat 9 Jan 2027
Fewer weeks than a full build: a shorter progression with less margin. Finishing well is the realistic goal.
Assumes a runner now at: 35 km a week, longest recent run 18 km, 3 run days, a first marathon. Not you? Change it
Opens at 15.9 km a week and builds to 56 km; the long run grows to 27 km. Every few weeks is an easier one, and the last weeks taper.
A typical week: week 9, from Mon 23 Nov
- TueRace-effort practice: steady segments · 12.8 km
- WedStrength (home, A)
- ThuEasy run · 14.4 km
- SatLong run · 21.6 km
- SunStrength (home, B)
Other days rest.
Keep it, print it or add it to your calendar — no account needed.
Your goal
Same starting point for each; change it under “Adjust this plan”.Your 15-week compressed build (finish well)
Racing more than once? Add a second race in the season planner and see whether the two fit together.
Tap or point at a week to see it. The black line is this week.
Week 1 · from Mon 28 Sept
Build consistent easy running — 15.9 km; long run 16 km
- Mon 28 SeptStrength (home, A)
- Wed 30 SeptStrength (home, B)
- Sat 3 OctLong run
No account needed. A kept plan stays on this browser until its storage is cleared; find it under My kept plans, where you can also change single weeks.
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Adjust this planDefault starting point: 35 km/week; longest recent outing 18 km; 3 days/week; steady recent training; first marathon.
All 15 weeks
Use it for race-effort sessions and race day. Easy runs stay easy whatever the goal; the plan's efforts come from how you run now.
Plan assumptions and limits
- Road race: the plan is distance-driven and no vertical target is prescribed.
- Only 14 weeks and 1 day are available instead of the normal 16 weeks; this is a compressed, finish-focused build.
- Generic planning guidance from race facts and stated training — not medical care or individual coaching.
- Training distances and durations are approximate alternatives, not pace targets. Use current effort, not a hoped-for finish time. Repeat or shorten a week if recovery is poor; do not make up missed sessions.
Week 1: Build consistent easy running15.9 km; long run 16 km
- Strength (home, A)
30 min. Bodyweight squats, split squats, single-leg calf raises and glute bridges: 3 rounds of 10 to 12 controlled reps, one minute rest. Stop if a run session later that day would suffer; the running comes first.
- Strength (home, B)
30 min. Step-ups, single-leg deadlifts, side planks and hip hikes: 3 rounds of 8 to 10 per side, slow and balanced. Stop if a run session later that day would suffer; the running comes first.
- Long run
100 min (about 15.9 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
Week 2: Build consistent easy running37 km; long run 17 km
- Rest
Rest or gentle mobility.
- Easy run + strides
50 min (about 8 km). Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
- Strength (home, A)
30 min. Bodyweight squats, split squats, single-leg calf raises and glute bridges: 3 rounds of 10 to 12 controlled reps, one minute rest. Stop if a run session later that day would suffer; the running comes first.
- Easy run
75 min (about 12.1 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
105 min (about 16.9 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Strength (home, B)
30 min. Step-ups, single-leg deadlifts, side planks and hip hikes: 3 rounds of 8 to 10 per side, slow and balanced. Stop if a run session later that day would suffer; the running comes first.
Week 3: Build consistent easy running39 km; long run 18.5 km
- Rest
Rest or gentle mobility.
- Easy run + strides
50 min (about 8 km). Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
- Strength (home, A)
30 min. Bodyweight squats, split squats, single-leg calf raises and glute bridges: 3 rounds of 10 to 12 controlled reps, one minute rest. Stop if a run session later that day would suffer; the running comes first.
- Easy run
80 min (about 12.7 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
115 min (about 18.3 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Strength (home, B)
30 min. Step-ups, single-leg deadlifts, side planks and hip hikes: 3 rounds of 8 to 10 per side, slow and balanced. Stop if a run session later that day would suffer; the running comes first.
Week 4: Absorb the work: reduce volume, keep frequency gentle32 km; long run 13 km
- Rest
Rest or gentle mobility.
- Easy run + relaxed strides
40 min (about 6.4 km). Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
- Strength (home, A)
30 min. Bodyweight squats, split squats, single-leg calf raises and glute bridges: 3 rounds of 10 to 12 controlled reps, one minute rest. Stop if a run session later that day would suffer; the running comes first.
- Easy run
80 min (about 12.8 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
80 min (about 12.8 km). Build relaxed time on feet at conversational effort. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
- Strength (home, B)
30 min. Step-ups, single-leg deadlifts, side planks and hip hikes: 3 rounds of 8 to 10 per side, slow and balanced. Stop if a run session later that day would suffer; the running comes first.
Week 5: Build consistent easy running42.1 km; long run 20 km
- Rest
Rest or gentle mobility.
- Easy run + strides
50 min (about 8.3 km). Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
- Strength (home, A)
30 min. Bodyweight squats, split squats, single-leg calf raises and glute bridges: 3 rounds of 10 to 12 controlled reps, one minute rest. Stop if a run session later that day would suffer; the running comes first.
- Easy run
85 min (about 14 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
120 min (about 19.8 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Strength (home, B)
30 min. Step-ups, single-leg deadlifts, side planks and hip hikes: 3 rounds of 8 to 10 per side, slow and balanced. Stop if a run session later that day would suffer; the running comes first.
Week 6: Hold the long run; keep the other runs easy45.1 km; long run 19.5 km
- Rest
Rest or gentle mobility.
- Race-effort practice: steady segments
75 min (about 12.1 km). Start with 10 minutes easy. Then 3 x 6 minutes at a steady effort, about what you expect to hold on race day, with 3 minutes easy between. Finish with at least 10 minutes easy.
- Strength (home, A)
30 min. Bodyweight squats, split squats, single-leg calf raises and glute bridges: 3 rounds of 10 to 12 controlled reps, one minute rest. Stop if a run session later that day would suffer; the running comes first.
- Easy run
85 min (about 13.7 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
120 min (about 19.3 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Strength (home, B)
30 min. Step-ups, single-leg deadlifts, side planks and hip hikes: 3 rounds of 8 to 10 per side, slow and balanced. Stop if a run session later that day would suffer; the running comes first.
Week 7: Grow the long run; keep the other runs easy46 km; long run 20 km
- Rest
Rest or gentle mobility.
- Race-effort practice: steady segments
75 min (about 11.9 km). Start with 10 minutes easy. Then 3 x 6 minutes at a steady effort, about what you expect to hold on race day, with 3 minutes easy between. Finish with at least 10 minutes easy.
- Strength (home, A)
30 min. Bodyweight squats, split squats, single-leg calf raises and glute bridges: 3 rounds of 10 to 12 controlled reps, one minute rest. Stop if a run session later that day would suffer; the running comes first.
- Easy run
90 min (about 14.3 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
125 min (about 19.8 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Strength (home, B)
30 min. Step-ups, single-leg deadlifts, side planks and hip hikes: 3 rounds of 8 to 10 per side, slow and balanced. Stop if a run session later that day would suffer; the running comes first.
Week 8: Absorb the work: reduce volume, keep frequency gentle38 km; long run 17 km
- Rest
Rest or gentle mobility.
- Easy run + relaxed strides
55 min (about 8.9 km). Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
- Strength (home, A)
30 min. Bodyweight squats, split squats, single-leg calf raises and glute bridges: 3 rounds of 10 to 12 controlled reps, one minute rest. Stop if a run session later that day would suffer; the running comes first.
- Easy run
75 min (about 12.1 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
105 min (about 17 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Strength (home, B)
30 min. Step-ups, single-leg deadlifts, side planks and hip hikes: 3 rounds of 8 to 10 per side, slow and balanced. Stop if a run session later that day would suffer; the running comes first.
Week 9: Grow the long run; keep the other runs easy48.8 km; long run 21.5 km
- Rest
Rest or gentle mobility.
- Race-effort practice: steady segments
80 min (about 12.8 km). Start with 10 minutes easy. Then 3 x 10 minutes at a steady effort, about what you expect to hold on race day, with 3 minutes easy between. Finish with at least 10 minutes easy.
- Strength (home, A)
30 min. Bodyweight squats, split squats, single-leg calf raises and glute bridges: 3 rounds of 10 to 12 controlled reps, one minute rest. Stop if a run session later that day would suffer; the running comes first.
- Easy run
90 min (about 14.4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
135 min (about 21.6 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Strength (home, B)
30 min. Step-ups, single-leg deadlifts, side planks and hip hikes: 3 rounds of 8 to 10 per side, slow and balanced. Stop if a run session later that day would suffer; the running comes first.
Week 10: Grow the long run; keep the other runs easy52 km; long run 23 km
- Rest
Rest or gentle mobility.
- Race-effort practice: steady segments
90 min (about 14.4 km). Start with 10 minutes easy. Then 3 x 10 minutes at a steady effort, about what you expect to hold on race day, with 3 minutes easy between. Finish with at least 10 minutes easy.
- Strength (home, A)
30 min. Bodyweight squats, split squats, single-leg calf raises and glute bridges: 3 rounds of 10 to 12 controlled reps, one minute rest. Stop if a run session later that day would suffer; the running comes first.
- Easy run
90 min (about 14.4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
145 min (about 23.2 km). Build relaxed time on feet at conversational effort. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
- Strength (home, B)
30 min. Step-ups, single-leg deadlifts, side planks and hip hikes: 3 rounds of 8 to 10 per side, slow and balanced. Stop if a run session later that day would suffer; the running comes first.
Week 11: Your longest runs, still at an easy effort54 km; long run 25.5 km
- Rest
Rest or gentle mobility.
- Race-effort practice: steady segments
90 min (about 14.3 km). Start with 10 minutes easy. Then 2 x 12 minutes at a steady effort, about what you expect to hold on race day, with 3 minutes easy between. Finish with at least 10 minutes easy.
- Strength (home, A)
20 min. Bodyweight squats, split squats, single-leg calf raises and glute bridges: 3 rounds of 10 to 12 controlled reps, one minute rest. Stop if a run session later that day would suffer; the running comes first.
- Easy run
90 min (about 14.3 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
160 min (about 25.4 km). Use race-like terrain where practical, but keep the overall effort controlled. Practise your race-day carbohydrate plan on this long run: 30 to 90 g per hour according to expected marathon duration, pace and stomach tolerance. Build toward the higher end only if you have practised it. Count the carbohydrate grams in your gels, drinks and other food rather than following a fixed gel interval. Practise drinking for your needs and the conditions; avoid overdrinking.
Week 12: Your longest runs, still at an easy effort56 km; long run 27 km
- Rest
Rest or gentle mobility.
- Race-effort practice: steady segments
90 min (about 14.4 km). Start with 10 minutes easy. Then 2 x 12 minutes at a steady effort, about what you expect to hold on race day, with 3 minutes easy between. Finish with at least 10 minutes easy.
- Strength (home, A)
20 min. Bodyweight squats, split squats, single-leg calf raises and glute bridges: 3 rounds of 10 to 12 controlled reps, one minute rest. Stop if a run session later that day would suffer; the running comes first.
- Easy run
90 min (about 14.4 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
170 min (about 27.2 km). Use race-like terrain where practical, but keep the overall effort controlled. Practise your race-day carbohydrate plan on this long run: 30 to 90 g per hour according to expected marathon duration, pace and stomach tolerance. Build toward the higher end only if you have practised it. Count the carbohydrate grams in your gels, drinks and other food rather than following a fixed gel interval. Practise drinking for your needs and the conditions; avoid overdrinking.
Week 13: Reduce fatigue while retaining a small intensity reminder42 km; long run 19 km
- Rest
Rest or gentle mobility.
- Short race-effort reminder
55 min (about 8.7 km). Start with 10 minutes easy. Then 4 x 2 minutes at controlled race effort, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
- Easy run
90 min (about 14.3 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
120 min (about 19 km). Keep this comfortable and finish with plenty in reserve. Practise eating and drinking on longer easy runs; easy pace is not a reason to skip fueling. For runs lasting 1 to 2.5 hours, 30 to 60 g of carbohydrate per hour is a useful starting range; beyond 2.5 hours, build toward 60 to 90 g per hour if you have practised it and tolerate it. Adjust fluid to your needs and the conditions.
Week 14: Reduce fatigue while retaining a small intensity reminder31 km; long run 12.5 km
- Rest
Rest or gentle mobility.
- Short race-effort reminder
40 min (about 6.4 km). Start with 10 minutes easy. Then 4 x 2 minutes at controlled race effort, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
- Easy run
75 min (about 11.9 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
- Long run
80 min (about 12.7 km). Keep this comfortable and finish with plenty in reserve. Practise the fuel, hydration and kit you intend to use; treat amounts as rehearsal, not a universal prescription.
Week 15: Arrive rested; avoid last-minute fitness work11.6 km before the race
- Easy pre-race run
35 min (about 5.8 km). Run conversationally. If already familiar, include a few relaxed strides with full recovery; otherwise stay easy.
- Optional shakeout
35 min (about 5.8 km). Rest, or jog very easily if that reliably helps you feel better.
- Race day
Run the 42.2 km as planned: start controlled and use the fuelling and kit rehearsed in training. Afterwards: rest or walk for two or three days, then short easy runs only, with no hard running for about two weeks.
- Post-race recovery
Prioritize rest, food, fluids and gentle movement; do not schedule a workout by default.
Sources and what is still provisional
Race facts checked 2026-09-24; review due 2026-10-20. The schedule was generated on 2026-10-02 from the confirmed date and distance; it is TrailSplits' own calculation and is not endorsed by the organizer. Independently prepared by TrailSplits.
- 2027 race page
The 9 January 2027 date, AIMS membership with a control-measured and certified marathon distance, the four distances with the marathon named Ishavskraft Marathon, the 2026 field of 2,350 runners from 75 nations and the link to 2027 registration.
- Practical information
The sub-4 qualification rule, the fee table with NOK 1,595 from 15 July 2026 and NOK 1,800 from 1 January 2027, bib pickup at Rødbanken on 8 and 9 January, the age rule by year of birth, binding entries, the NOK 150 medical transfer, resale and distance changes until 15 December 2026, bag storage at Kulturhuset 14:00 to 18:30, clothes left at the start not kept, the 5 h limit and the 20 km rule at 2 h 25, countdown signs every 5 km, torches, drink stations at about km 10, 20, 32 and 37, the compulsory headlamp and reflective vest, the weather range and the shoe advice.
- 2027 programme
Bib pickup at Rødbanken on Friday 8 January 2027, 14:00 to 19:00, and Saturday 9 January, 10:00 to 15:00, the 11:30 bus from the Scandic Ishavshotel, the 13:00 marathon start at Sjøtun, the 15:00 half marathon start and 18:00 finish closure on Storgata; the page says the programme will be updated.
- Course map page
The note that routes may change until the final courses are ready by 1 October 2026, the marathon map PDF with its profile, drink stations and countdown kilometre marks (uploaded December 2025 and linked as the 2027 map), and the marathon and half marathon GPX files.
- Traffic regulations (2026 edition)
The 2026 closures, dated 3 January 2026, along the course: Fv 862 from Sjøtun over Kattfjordeidet to Henrikvik and Sjurelv, Kvaløyveien, Langnesvegen, Strandveien around the southern tip and Storgata.
- EQ Timing 2027 entry page
Entry for PolarNight Marathon 2027 open on the check date with the Ishavskraft Marathon at NOK 1,595.