Best match for this plan
Norwegian Singles Method
Weekly structures, session progression and practical NSM guidance.
Paid linkNSM 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
Configure your training
How to use these paces
The calculator gives conservative targets for weeks you can repeat.
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3-minute reps
Use these for the shortest sub-threshold workout of the week. Keep them controlled and quick.
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6-minute reps
Use these as the middle session. They sit steadier than the 3-minute reps.
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10-minute reps
Use these for longer aerobic pressure. Finish the final rep with room left.
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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.
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
Everything you need to get started
The right equipment and the theory behind the Norwegian method.
Most accurate
Polar H10
The reference chest strap for heart rate. Keeps sub-threshold reps honest. Bluetooth + ANT+.
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Best value watch
COROS PACE 4
Ultralight GPS watch with AMOLED screen and up to 19 days of battery. Runs structured interval workouts.
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Premium pick
Garmin Forerunner 265
AMOLED GPS watch with training readiness and structured workouts. Great for pacing every rep.
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Budget pick
COOSPO HR Monitor
Chest strap with Bluetooth + ANT+. Accurate heart rate data for every session.
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Arm-band
COROS Heart Rate Monitor
Advanced optical sensor, 80-day battery, auto-wear detection.
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Chest strap
Garmin HRM-200
Water-resistant, washable band, up to 1 year battery. Precise HR for NSM training.
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GPS running watch
Garmin Forerunner 165
Lightweight with AMOLED display, real-time pace, distance and HR data.
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Threshold principles
The Norwegian Method Applied
The training ideas and physiology behind the Norwegian approach.
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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.
The three NSM workouts
10-minute reps (usually 3 of them) build the longest aerobic stretch of the week. 6-minute reps (about 5) sit in the middle. 3-minute reps (about 9) are the quickest. Each rep length has its own pace, all below threshold.
Recoveries
Rest is short: about 60 seconds between 3-minute reps, and 60 to 120 seconds for the longer ones. Stand, walk or jog very easily. Short rests keep the session continuous enough to train the aerobic system without letting the effort climb.
Easy days are part of the method
Everything that is not a sub-threshold session is easy, at or below about 70% of maximum heart rate. Easy days are what let you hit the next workout at the right pace. If fatigue builds, slow the easy runs down before touching the workouts.
Progressing with NSM
Repeat the same week. Every 6 weeks or so, race or time trial a 5K or 10K and update your paces. Add volume slowly by moving up in weekly hours only when the current week feels routine.
FAQ
Quick answers about NSA, NSM, and the calculator.
How many NSM sessions per week?
Three sub-threshold sessions, usually on non-consecutive days, with easy running in between.
What if a session feels hard?
Slow down. Every rep should finish with room left. A session that feels hard means the pace is too fast for today.
Can I add a long run?
Yes. The weekend easy run is often the longest of the week. Keep it easy.
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.