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.
Everything You Need
Simple, science-backed training paces to help you improve consistently
Sub-Threshold Intervals
Personalized paces for 3, 6, and 10 minute reps. Hard enough to build fitness, sustainable enough to do 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.
How It Works
Get started in seconds
Enter 5K Time
From a recent race or time trial
Get Your Paces
Instantly calculated and personalized
Follow a Structure
Easy → Sub-T → Easy → Sub-T → Easy → Sub-T → Long
See Results
Update paces every 4-6 weeks
About the Norwegian Singles Approach
The Norwegian Singles Approach (NSA) is based on the training methods of elite Norwegian runners, adapted for everyday athletes by James Copeland in his book "Norwegian Singles Method: Subthreshold Running Kept Simple."
The method emphasizes sub-threshold training - running just below your lactate threshold to maximize fitness gains while remaining sustainable week after week. Unlike traditional programs that include brutal VO2 Max intervals, NSA focuses on consistency and quality volume.
Key Principles:
- • 3 sub-threshold workouts per week
- • Truly easy running on recovery days
- • One long easy run weekly
- • No VO2 Max super-hard sessions
- • Sustainable intensity for long-term improvement
For the complete methodology, detailed training plans, and in-depth explanations, purchase James Copeland's book "Norwegian Singles Method: Subthreshold Running Kept Simple."
Start NSA Training Today
Download NSA Running now and get your personalized paces in seconds
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