What is the Norwegian Singles Method (NSM)?

The Norwegian Singles Method is a training methodology adapted for regular runners from the way elite Norwegian runners train. While this way of training is not new, it has been popularized more recently by James Copeland, a non-elite runner who consistently achieved personal records across various distances using this method. NSM focuses on sub-threshold training without traditional VO2max workouts.

Core Principles

75/25

Easy-to-Threshold Ratio

Aims to keep within the ratio of 75% of weekly volume at easy pace, 25% at sub-threshold intensity.

3x/week

Sub-Threshold Workouts

Three quality sessions per week: one short (3-4 min), one medium (6-8 min), one long (10-12 min) - all at sub-threshold pace. Remaining runs are easy and long.

2.0-3.5

Lactate Target

Sub-threshold means 2.0-3.5 mmol/L blood lactate - the "sweet spot" that builds aerobic capacity without excessive fatigue.

Why NSM Works

  • Sustainable Volume: High mileage without burnout by not accumulating excessive fatigue associated with other training methods
  • Consistent Quality: Three sub-threshold sessions weekly, year-round
  • Progressive Overload: Gradual volume increases to increase load over time
  • No Periodization: Same structure every week - simplicity enables consistency
  • Proven Results: Used by regular runners to consistently achieve personal bests

Who Is NSM For?

NSM works best for regular runners who:

  • Can run 5-7 days per week consistently
  • Are comfortable with 4.5-9 hours of weekly training
  • Want to improve 5K to half marathon performance
  • Value long-term sustainable progress over quick fixes

Not a method for new runners: NSM assumes running experience. If you're new to running, build a base with a couch-to-5K or base building program first, then transition to NSM.

How SubThreshold Implements NSM

SubThreshold is built specifically for NSM training:

  • Authentic Paces: Training paces calculated from James Copeland's book formulas
  • Standard NSM Workouts: The complete NSM workout library with short, medium, and long intervals
  • Compliance Tracking: Visual feedback to maintain the 75/25 ratio
  • Continuous Plans: Year-round training generated in blocks that you control
  • Gradual Progression: Remain at current volume or progress gradually over time to increase load

Ready to Get Started?

Check out the Quick Start guide for step-by-step instructions on setting up your first NSM training plan.

Quick Start GuideBrowse FAQ