3-minute reps
Use these for the shortest sub-threshold workout of the week. Keep them controlled and quick.
Norwegian Singles Approach / Method
NSM training method for everyday runners
The NSM training method organizes the week around three controlled sub-threshold workouts: long 10-minute reps, medium 6-minute reps, and short 3-minute reps. The goal is sustainable aerobic development, not maximal interval effort.
- Paces from 5K or 10K
- 4.5-9h weekly plans
- 15-week marathon build
- VDOT score + training zones
Instant sample output NSA / NSM Week 20:00 5K Β· 6 h/week
Tue 3 x 10 min 4:28/km
Thu 5 x 6 min 4:15/km
Sat 9 x 3 min 4:04/km
Sun 75 min easy 5:35/km
Configure your training
Instant sample output NSA / NSM Week 20:00 5K Β· 6 h/week
Tue 3 x 10 min 4:28/km
Thu 5 x 6 min 4:15/km
Sat 9 x 3 min 4:04/km
Sun 75 min easy 5:35/km
How to use these paces
The calculator gives conservative targets for weeks you can repeat.
6-minute reps
Use these as the middle session. They sit steadier than the 3-minute reps.
10-minute reps
Use these for longer aerobic pressure. Finish the final rep with room left.
Easy pace
Easy runs stay easy enough that you recover for the next workout. If fatigue builds, slow them down first.
The Norwegian Singles Method
The Sub-T Margin
Run key sessions below threshold. Keep them near 20-25% of weekly volume.
Never to failure
Use paces you can repeat week after week. Finish with room left.
Short recoveries
Recover around 60 seconds so the workout keeps moving.
Repeatable Weeks
Consistency over variety. Repeat a solid weekly structure and let your paces progress as your VDOT improves.
π 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, β€70% max HR
Go deeper than the calculator
The calculator gives you the paces. These books explain how to apply them week after week.
Best match for this plan
Norwegian Singles Method
Weekly structures, session progression and practical NSM guidance.
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Threshold principles
The Norwegian Method Applied
The training ideas and physiology behind the Norwegian approach.
Check price on Amazon Paid linkAs an Amazon Associate I earn from qualifying purchases. You pay the same price.
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NSM training method for everyday runners
The NSM training method organizes the week around three controlled sub-threshold workouts: long 10-minute reps, medium 6-minute reps, and short 3-minute reps. The goal is sustainable aerobic development, not maximal interval effort.
From Double Threshold to Norwegian Singles
The original Norwegian Method uses two threshold sessions per day, one in the morning and one in the evening. Most runners cannot hold that volume. NSM keeps three pieces: sub-threshold intensity, short recoveries, and a stable week.
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: near 15K effort, with 60-second recovery
- 6-minute reps: near 30K effort, with 60-90s recovery
- 10-minute reps: close to marathon effort, with 90-120s recovery
The calculator uses your current 5K or 10K race time to set workout targets. You run below lactate threshold and finish with room left.
Weekly Plans: 4.5 to 9 Hours
NSM provides plans from 4.5 to 9 hours per week. As fitness grows, the plan adds reps and easy-run time. Move to the next tier after several comfortable weeks.
Marathon Build: 15-Week Program
For runners targeting a marathon, this app generates a 15-week marathon build with progressive long runs, tune-up races, 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 works for many levels: from a 30-minute 5K to sub-15 athletes. The tables cover 5K times from 15:00 to 30:00. Use the same structure for a first 10K or a marathon PB.
FAQ
Quick answers about NSA, NSM, and the calculator.
Are NSA and NSM the same thing?
Yes. This app uses NSA for Norwegian Singles Approach and NSM for Norwegian Singles Method. Approach and Method are treated as the same training concept.
Is this app official?
No. This is an independent, unofficial tool that helps runners estimate paces and organize Norwegian Singles training weeks.
What race results can I enter?
You can enter a 5K, 10K, half marathon, marathon, or a custom race distance.
Can I use it for marathon training?
Yes. If you add a marathon date, the app generates a 15-week build with sub-threshold sessions, marathon-pace work, long runs, and tapering.
How does this relate to James Copeland?
James Copeland is the author of Norwegian Singles Method. This independent calculator helps turn recent race fitness into practical paces and weekly structures compatible with NSM.
Is this a Marius Bakken calculator?
It is not an official Marius Bakken tool. It adapts Norwegian-style threshold principles into single-session weeks for recreational runners.
NSA training paces by race time
Select your race time to see the calculated sub-threshold training paces.