# Norwegian Singles

> Free running pace calculator and training planner for the Norwegian Singles
> Approach / Method (NSA / NSM), with VDOT estimates, weekly schedules, and
> marathon builds. Created by Jon Ramos.

The calculator uses a recent race result and available weekly training time to
estimate sub-threshold interval targets and easy running paces. These are
performance-based estimates, not measured lactate thresholds. This is an
independent tool, not an official product of the coaches or authors referenced
in its guides.

Guides are available as static HTML. Calculations and personalized plans run in
the browser with JavaScript; there is no public calculation API or MCP server.
Plan links can include race results, weekly hours, units, and a marathon date in
their query parameters. Explicit language URLs retain the requested language.

## Calculator and training guides

- [Calculator](https://norwegian-singles.app/en/): Enter a race result and weekly training time to calculate paces and generate a plan.
- [Norwegian Singles training method](https://norwegian-singles.app/en/nsm-training-method/): Overview of single-session sub-threshold training and interval structures.
- [Weekly training planner](https://norwegian-singles.app/en/norwegian-singles-training-plan/): Weekly schedules based on current fitness and available training hours.
- [Marathon planner](https://norwegian-singles.app/en/norwegian-singles-marathon-plan/): A 15-week marathon build with long runs, marathon-specific sessions, and a taper.
- [VDOT calculator](https://norwegian-singles.app/en/vdot-calculator/): Estimated running fitness, training zones, and equivalent race performances.

## Languages

- [English](https://norwegian-singles.app/en/)
- [Español](https://norwegian-singles.app/es/)
- [한국어](https://norwegian-singles.app/ko/)
- [Deutsch](https://norwegian-singles.app/de/)
- [Français](https://norwegian-singles.app/fr/)
- [Italiano](https://norwegian-singles.app/it/)
- [Português do Brasil](https://norwegian-singles.app/pt-BR/)

## Optional

- [Sitemap](https://norwegian-singles.app/sitemap-index.xml): Complete index of localized calculators, guides, and race pages.