The Norwegian singles method in brief
Popularised on the LetsRun forum by the runner “sirpoc84”, the method adapts the Norwegian double-threshold idea for amateurs who train once a day: two or three sub-threshold interval sessions a week, one long run, and everything else genuinely easy.
| Session | Typical set | Rest | Pace cap |
|---|---|---|---|
| Short | 8–12 × 1 km or 3–4 min | 60 s | 10-mile to 15K race pace |
| Medium | 4–6 × 2 km or 6–8 min | 60 s | Half-marathon race pace |
| Long | 3 × 3 km or 10–12 min | 60 s | 30K race pace |
The paces are speed limits, not targets: reps should finish at or just below your lactate threshold heart rate. Using the method’s lactate guide, the last rep should end around 2.5–3.5 mmol for most runners.
A typical week
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|
| Easy | Short reps | Easy | Medium reps | Easy | Long reps | Long run or rest |
- Sub-threshold work is about 20–25 % (at most ~30 %) of weekly running time.
- Easy runs stay below about 70 % of max heart rate (or 65 % of maximal aerobic speed).
- Build from two to three sessions per week before adding volume.
Paces for common 10K times
| 10K | Short reps /km | Medium reps /km | Long reps /km |
|---|---|---|---|
| 35:00 | 3:35–3:36 | 3:40 | 3:45 |
| 40:00 | 4:06–4:07 | 4:12 | 4:18 |
| 45:00 | 4:37–4:38 | 4:44 | 4:50 |
| 50:00 | 5:08–5:10 | 5:15 | 5:22 |
| 55:00 | 5:39–5:41 | 5:47 | 5:54 |
| 1:00:00 | 6:10–6:12 | 6:18 | 6:25 |
Race-pace equivalents come from the Daniels & Gilbert VDOT model. Set heart-rate limits with the threshold heart rate calculator.
Last reviewed: September 2026 · Health disclaimer