The Sub-T Margin
Run key sessions below threshold. Keep them near 20-25% of weekly volume.
Your Training Plan
Recommended next step
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.
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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.