Train like the Norwegians

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

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5days/week

We recommend 5-6 days for optimal results

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