Norwegian Singles Calculator

The Norwegian singles method has become one of the most talked-about approaches in recreational running. It's a simplified version of the threshold-heavy training used by elite Norwegian athletes, adapted for people who train once a day. The idea is simple: do plenty of controlled, "sub-threshold" interval sessions each week, and keep everything else easy.

Our Norwegian Singles Calculator works out sub-threshold paces for typical sessions from a recent race. This guide explains the method and how to use the paces safely.

What is the Norwegian singles method?

Elite Norwegian runners popularised a "double threshold" approach, doing two threshold sessions in a single day, with lactate testing to keep the intensity controlled. Norwegian singles adapts this for amateurs, with one session a day.

A typical week looks like:

• Two or three sub-threshold interval sessions, for example on Tuesday, Thursday and Saturday
• Easy running on the other days
• Often no very hard track sessions or all-out efforts

The appeal is that sub-threshold work builds aerobic fitness and speed endurance without the fatigue of hard intervals, so you can train consistently.

What does "sub-threshold" mean?

Your lactate threshold is roughly the fastest pace you can sustain for about an hour before fatigue builds quickly. Running just below that threshold is hard enough to be a strong training stimulus, but controlled enough to recover from quickly. It should feel like about 7 out of 10 effort: comfortably hard, never a race.

How to use the calculator (Norwegian Singles Calculator)

1. Choose a recent race or time trial: 5K, 10K, half marathon or another distance.
2. Enter your time.

The calculator uses Riegel's race prediction formula to estimate your pace over longer distances, then gives pace ranges for:

• Short reps: 3 minutes, around 15K to half marathon pace
• Medium reps: 6 minutes, around half marathon pace
• Long reps: 10 minutes, a little slower again
• Easy running: well below these paces

A worked example

A runner with a recent 5K time of 22:30 would get roughly:

Easy runs should be around 6:08 per km or slower. Try your own race time in the Norwegian Singles Calculator.

Getting the effort right

Ways to check your effort:

• Talk test: you should be able to say a few words, but not hold a conversation.
• Heart rate: stay below your threshold heart rate, often around 85% to 88% of maximum, though this varies.
• Finish feeling: you should finish each session feeling you could have done one or two more reps.

Paces from any calculator are a starting point. Adjust by feel, especially in heat, wind or on hills.

Building up gradually

If you haven't done much structured training, start with two sub-threshold sessions a week and fewer reps, then build up over several weeks. Keep your easy days genuinely easy. Total weekly volume matters, and the method works best for runners who already run regularly.

How it fits with race training

Norwegian singles works for a range of goals, from 5K to marathon. For marathon training, you'll still need long runs and some marathon-pace work. Our marathon run time calculator helps set your race target.

Staying healthy

Listen to your body. Persistent pain, unusual tiredness or poor sleep can be signs you need more recovery. If you have a health condition or are new to exercise, check with a GP before starting intense training. Good nutrition and hydration support recovery; see our calorie calculator and water intake calculator.

A sample week

Here's how a week might look for a runner doing around 50km:

Each interval session also includes a warm-up and cool-down of easy running. Adjust the volume to suit your experience and goals.