The Sub-T Margin
Run key sessions below threshold. Keep them near 20-25% of weekly volume.
Your Training Plan
Recommended gear & reading
Everything you need to get started
The right equipment and the theory behind the Norwegian method.
Budget pick
COOSPO HR Monitor
Chest strap with Bluetooth + ANT+. Accurate heart rate data for every session.
Check price on Amazon Paid link
Arm-band
COROS Heart Rate Monitor
Advanced optical sensor, 80-day battery, auto-wear detection.
Check price on Amazon Paid link
Chest strap
Garmin HRM-200
Water-resistant, washable band, up to 1 year battery. Precise HR for NSM training.
Check price on Amazon Paid link
GPS running watch
Garmin Forerunner 165
Lightweight with AMOLED display, real-time pace, distance and HR data.
Check price on Amazon Paid link
Best match for this plan
Norwegian Singles Method
Weekly structures, session progression and practical NSM guidance.
Check price on Amazon Kindle edition
Paid link 
Threshold principles
The Norwegian Method Applied
The training ideas and physiology behind the Norwegian approach.
Check price on Amazon
Paid link As an Amazon Associate I earn from qualifying purchases. You pay the same price.
Prefer to support the free calculator directly? Support the project
The Norwegian Singles Method
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.