Train with the Norwegian Singles Approach
Calculate personalized training paces in seconds. Sub-threshold intervals, easy running, and race predictions—all based on your 5K time.
Tired of Running in Circles?
Traditional training plans work - until they don't.
Stuck at the Same PB
Training consistently but your times haven't budged in months or years
Constant Exhaustion
VO₂max intervals leave you wrecked for days, missing your next quality session
Time-Crunched Schedule
Limited hours to train but big goals—need maximum results from every session
Burnout Cycle
Push hard → get injured or exhausted → miss training → lose fitness → repeat
Train Harder Without Breaking Down
Sub-threshold training lets you accumulate more quality volume while recovering fast enough to train hard 3x per week every week.
Sustainable Intensity
Hard enough to build fitness, easy enough to recover in 48 hours
Higher Training Load
Accumulate more quality work per week than traditional plans
Actual Consistency
Train 3x per week without missing sessions from exhaustion
Proven Results
Used by Norwegian elites, adapted for everyday runners worldwide
More Progress. Less Pain. Finally Sustainable.
Everything You Need
Simple, science-backed training paces to help you improve consistently without the guesswork
Sub-Threshold Intervals
Personalized paces for 3, 6, and 10 minute reps. Hard enough to build fitness, sustainable enough to do 2-3x per week.
Easy Running Pace
Easy that's actually easy. Your recovery pace calculated to keep you fresh for workouts without sacrificing consistency.
Race Predictions
See your predicted paces for 10K, Half Marathon, and Marathon based on your current 5K time.
Distance-Based Reps
Prefer track workouts or distance-based reps? Get equivalent distances (800m, 1km, 1 mile, 2km, etc.) for all your interval sessions.
Training Guidance
Interactive tutorial and comprehensive FAQ to help you understand the method and avoid common mistakes.
Simple & Free
No accounts, no subscriptions, no complications. Just your 5K time and instant personalized paces.
The Science Behind NSA
Norwegian research reveals why sub-threshold training delivers superior results for time-constrained athletes. It's not just easier, it's physiologically smarter
50% More Volume, Same Fatigue
Complete 60-80 minutes of quality work versus 40 minutes of VO₂max intervals at identical recovery cost. Studies show this volume difference drives 15-20% greater aerobic adaptation over 12-week blocks.
48-Hour Recovery Window
Muscle glycogen fully replenishes within 36-48 hours at sub-threshold intensity, enabling three quality sessions weekly versus two with harder intervals - a 50% frequency advantage.
Neuromuscular Preservation
Steady-state lactate (2-4 mmol/L) prevents the muscle acidosis and ion disturbances that degrade running economy. Maintain optimal biomechanics throughout the entire session.
Linear, Sustainable Progression
Lower autonomic stress allows consistent 2-5% weekly progression without overreaching. Norwegian athletes build for years, not weeks, with injury rates 40% below traditional high-intensity programs.
The Norwegian Insight
Norwegian coaches discovered that the lactate threshold represents the highest sustainable intensity where all recovery, adaptation, and volume advantages converge. Go harder and recovery time doubles while volume halves. Stay just below threshold and you unlock the optimal training zone - high enough for meaningful stimulus, sustainable enough for massive volume.
How It Works
Get started in seconds and begin your journey to better running
Enter 5K Time
From a recent race or time trial
Get Your Paces
Instantly calculated and personalized
Follow Structure
Easy → Sub-T → Easy → Sub-T → Easy → Sub-T → Long
See Results
Update paces every 4-6 weeks
Weekly Training Structure
The beauty of the Norwegian Singles Method lies in its simplicity. Three quality sessions, strategic easy days, and one longer run create a sustainable rhythm that fits into busy lives.
Example Training Week
45-60 min easy run
3 x 10 min, 90s rest
45-60 min easy run
5 x 6 min, 60s rest
45-60 min easy run
10 x 3 min, 60s rest
90-120 min easy long run
Sub-T Variations
1. Time-based RepsCLASSIC
- 8-12 x 3 mins (60s rest)
- 4-6 x 6 mins (60-90s rest)
- 3 x 10 mins (90-120s rest)
2. Distance Reps
- 8-12 x 800m-1K (60s rest)
- 4-6 x 1.5K-2K (60-90s rest)
- 3-4 x 2K-3K (90-120s rest)
About the Norwegian Singles
Elite training methodology, simplified for everyday runners
The Norwegian Singles Approach (NSA) is based on the training methods of elite Norwegian runners, adapted for everyday athletes by James Copeland.
The method emphasizes sub-threshold training - running at 2.5-3.5 mmol/L lactate concentration to maximize aerobic adaptations while minimizing fatigue. With quality work comprising just 20-25% of weekly running time and easy runs kept extremely easy (max 70% max heart rate), NSA focuses on sustainable consistency rather than brutal VO2 Max intervals.
Key Principles
Smart Weekly Structure
2-3 quality sessions per week plus 1 long run
Optimal Volume Balance
Quality work comprises 20-25% of weekly running time
Sub-Threshold Sweet Spot
Maintain 2.5-3.5 mmol/L lactate concentration
True Easy Running
Keep easy runs extremely easy (max 70% max HR)
No VO2 Max Sessions
Avoid brutal super-hard intervals
Long-term Focus
Sustainable intensity for continuous improvement
Want the Complete Guide?
For the complete methodology, detailed training plans, and in-depth explanations, purchase James Copeland's comprehensive book.
Get the BookJoin the Community
Join a global community of runners using the Norwegian Singles Approach to unlock better performance. Share experiences, get guidance, and tap into proven resources.
The Original LetsRun Thread
This is where the Norwegian Singles Approach came to life. Deep dive into the discussions, success stories, and insights.
Official Strava Club
Track progress, share workouts, and see real-time training from fellow practitioners worldwide.
Start NSA Training Today
Download NSA Running now and get your personalized paces in seconds