SubThreshold
Norwegian Singles Method Training Plan Generator
Build and Generate personalized running training plans based on the Norwegian Singles Method.
What is the Norwegian Singles Method?
A proven training methodology used by regular runners to consistently improve performance without the stress and fatigue associated with other methodologies.
Weekly Quality Sessions
Three sub-threshold workouts per week: short (3-4 min), medium (6-8 min), and long (10-12 min) intervals. Complemented by very easy recovery runs and a long easy run
Sustainable Intensity
Sub-threshold sessions feel controlled and repeatable - hard enough to build fitness, but comfortable enough to recover quickly and stay consistent week after week
Sustainable Progression
Progress volume slowly over time. Consistency beats intensity. Results will follow.
Why SubThreshold?
Everything you need to follow the Norwegian Singles Method
NSM-Compliant Plans
Manually add workouts from our library or auto-generate complete ongoing plans based on your specifications. Every plan follows NSM methodology.
Ongoing Training
Continuous training that progresses gradually in volume. No fixed end date - your plan grows with you.
Pace or Power
Train with paces based on your 5km time or Critical Power zones. Full support for Stryd power meters.
Intervals.icu Integration
Push workouts directly to your Intervals.icu calendar and connect to your chosen platform(Garmin, Coros etc). Plan in SubThreshold, execute in Intervals.icu.
Try Our Free Tools
Experience SubThreshold before creating an account
Plan Generator
Generate a personalized training block based on your fitness level.
Generate PlanPace Calculator
Calculate your training paces from a recent 5K time.
Try NowPower Zone Calculator
Get your Critical Power training zones for Stryd.
Try NowWorkout Library
Browse NSM workout templates and structures.
BrowseHow It Works
Enter Your Fitness Level
Input your recent 5K time or Critical Power from your Stryd.
Generate Your Plan
Create an NSM-compliant plan automatically, or build your own week-by-week using our workout library.
Train & Progress
Follow your plan, track compliance, and gradually increase volume over time.
Resources & Community
SubThreshold implements the training approach described in the "Norwegian Singles Method" book by James Copeland. Join thousands of runners achieving new PRs with this methodology.
“I have just come down from 37 to a low 34 on my first 10K of the season. I am 42 now so I assumed my PB days were firmly in the past.”
3-minute 10K improvement at age 42
“I ran 18:29 and was blown away. To have a sense of achievement at 50 just blows my mind.”
From 21:30 to 18:29 5K
“Almost a month of sub-threshold sessions... I see my watch as I cross the line. 19:56.”
First sub-20 5K after a year of trying
The Book
Norwegian Singles Method by James Copeland - the definitive guide to NSM training.
Reddit Community
Join r/NorwegianSinglesRun for discussion, tips, and support from fellow runners.
Strava Club
Connect with NSM runners on Strava and share your training journey.
SubThreshold is not affiliated with James Copeland. This application follows the guidelines described in the book.