Train like the Norwegians

Training planning based on the Norwegian Singles method. Conservative paces, short recoveries, exceptional results.

Configure your training

Enter at least one. A 5K time gives the most accurate paces.

h/week

Nearest plan: 6 h/week

Generates a 15-week build plan.

The Norwegian Singles Method

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The Sub-T Margin

Quality sessions are run at sub-threshold paces (relaxed threshold). They represent 20-25% of your volume.

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Never to failure

Conservative and sustainable paces. You could do more, but you don't.

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Short recoveries

60 seconds recovery to maintain elevated lactate state.

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Repeatable Weeks

Consistency over variety. Repeat a solid weekly structure and let your paces progress as your VDOT improves.

📋 Methodology Notes

  • Short recoveries (60s) to maintain elevated lactate state
  • Recovery: standing, walking or very easy jog
  • Quality work = 20-25% of weekly volume
  • Easy runs: extremely easy, ≤70% max HR

What is the Norwegian Singles Method?

The Norwegian Singles Method (NSM) is a sub-threshold running system created by James Copeland (known as sirpoc in the running community). It adapts Marius Bakken's elite double threshold method — the same approach behind Jakob Ingebrigtsen's world records — into single daily sessions accessible to everyday runners.

From Double Threshold to Norwegian Singles

The original Norwegian Method prescribes two lactate threshold sessions per day, one in the morning and one in the evening. While extraordinarily effective for professional athletes, this is impractical for most runners. NSM distills the core physiological principles — controlled sub-threshold intensity, short recoveries to maintain elevated lactate, and high weekly consistency — into a single-session format that fits a normal life.

How the Method Works

Every week follows the same repeatable structure: three sub-threshold workouts (Tuesday, Thursday, Saturday) plus easy runs on the other days. The sub-threshold sessions use three different interval lengths:

  • 3-minute reps — at roughly 15K race effort, with 60-second recovery
  • 6-minute reps — at roughly 30K race effort, with 60–90s recovery
  • 10-minute reps — close to marathon effort, with 90–120s recovery

All paces are derived from your current 5K race time using the pace tables from the book "NSM: Subthreshold Running Kept Simple" by James Copeland. The key insight: you run at paces below your lactate threshold, never to failure, maximizing aerobic gains while minimizing injury risk.

Weekly Plans: 4.5 to 9 Hours

NSM provides structured plans ranging from 4.5 to 9 hours per week, scaling the number of repetitions and easy run duration as your fitness grows. Progression means moving to the next hours tier when your current plan feels comfortable for several consecutive weeks — not by increasing pace.

Marathon Build: 15-Week Program

For runners targeting a marathon, this app includes the complete 15-week "My Marathon Build" from the NSM book. It features progressive long runs up to 140 minutes, tune-up races (parkrun, 10K, half marathon), and marathon-pace specific sessions in the final weeks. Enter your marathon date and the app generates the entire countdown.

Who Is This For?

NSM is designed for runners of all levels — from those running a 30-minute 5K to sub-15 athletes. The pace tables cover 5K times from 15:00 to 30:00. Whether you're training for your first 10K or preparing for a marathon PB, the method scales to your fitness through the same proven structure.