The Norwegian Singles Method - How to apply it (Part 2)

In my previous post I explained what Norwegian Singles training is and where it comes from. Now for the practicalities - how do you actually implement it, what are the key principles that make it work, and what are the limitations you need to be aware of?

The foundation: Easy means REALLY easy

I want to put this up front because despite this method being primarily known for its workouts, easy running is a key part of it and it’s probably the bit that people get wrong the most. In short, most people run their easy runs too fast. At its most developed, this method involves running 3x workouts a week. The only way you can recover sufficiently to be able to handle this is by making sure you take on next to no fatigue from your easy runs. Most runners struggle with this because it feels painfully slow at first. You might be used to your "easy" runs being 7:30 per mile (4.40/km), but this is likely a pace that brings on some level of fatigue. A true easy pace is more likely going to be 8:30/mile (5.20/km) or even 9:00/mile (5.35/km). If you know your maximum HR then your easy runs should take your HR up to no more than 70% of it (unless running on a hill).

The quality work: control is everything

The sub-threshold sessions are where the magic happens, but only if you control the intensity religiously. This is not the time to prove how tough you are or see what you can manage on a good day. The Norwegian Singles method lives and dies by discipline. If you overcook it then you will start to carry through this fatigue into your next runs, entering a loop where you absorb less and less from your training.

Remember, sub-threshold is NOT a pace, is is a STATE. There may be factors which influence this state, and why some days running a set pace might have you below your threshold and others where you are above it - temperature, stress, the shoes you’re wearing, the terrain you’re on can all play a role. Broadly speaking the pace will be around your half marathon race pace, a bit faster for shorter intervals and a bit slower for longer ones. But in the absence of a lactate meter where you measure exactly how your body is responding, I strongly encourage you to develop your own internal reading on what sub-threshold feels like.

Your sub-threshold pace should feel comfortably hard, the sort of effort where you're working but not fighting for your life. Think of it as the effort you could sustain for about an hour in a race if you had to, perhaps slightly easier than half-marathon pace for most runners, though this pace will depend. HR wise, we're looking at roughly 86-91% of your maximum heart rate. You won’t hit this in the first intervals but should be around it by the final few of your session.

The key is staying below the point where lactate really starts to accumulate rapidly. Once you cross that line, fatigue increases dramatically and recovery time extends significantly. If you are exceeding it then you are above your threshold and you should stop the session and start your cool down.

The next day will tell you whether you got the intensity right. If your easy run feels genuinely easy and your legs feel fresh, you nailed it. If your easy run feels laboured despite running at your usual recovery pace, or if your legs feel heavy and sluggish, you probably went too hard the day before. Other warning signs include elevated resting heart rate in the morning, disrupted sleep, or feeling flat and unmotivated rather than eager to train. The Norwegian Singles method only works if you can absorb the training stress, so pay attention to these feedback signals.

An example week

A typical week might look something like:

Monday: Easy run (genuinely easy)

Tuesday: Short length sub-threshold intervals (e.g. 6 x 1000m with 60 seconds recovery)

Wednesday: Easy run

Thursday: Medium length sub-threshold intervals (e.g. 4 x 2000m with 75 seconds recovery)

Friday: Easy run or rest

Saturday: Long sub-threshold intervals (e.g. 3 x 10 mins with 90 seconds recovery)

Sunday: Easy run or rest

All workouts involve a warm up and cool down. Recovery periods should be short enough to maintain some lactate elevation but long enough that you can hit your target pace for each repetition. Typically 60-90 seconds for shorter intervals, up to 2 minutes for longer ones.

Volume and progression

Start conservatively. Norwegian Singles allows you to accumulate significant quality volume - potentially 25-30% of your weekly distance - but this needs to be built gradually. Begin with perhaps 15-20% quality volume and add just 1-2km or a few minutes of sub-threshold work per week.

Here’s an example of how someone running five times a week could progress over a 12 week training block:

	Week 1 (45km total)	Week 12 (60km total)
Monday	Easy 9km	Easy 11km
Tuesday	4 x 1000m sub-T + warm-up/cool-down = 10km total (4km quality)	6 x 1000m sub-T + warm-up/cool-down = 12km total (6km quality)
Wednesday	Rest	Rest
Thursday	Easy 8km	Easy 10km
Friday	2 x 2000m sub-T + warm-up/cool-down = 9km total (4km quality)	4 x 2000m sub-T + warm-up/cool-down = 14km total (8km quality)
Saturday	Easy 9km	Easy 13km
Sunday	Rest	Rest
Total Volume	45km	60km
Quality Volume	8km	14km
Quality %	18%	23%

The beauty of the system is that because you're not thrashing yourself in workouts, you can handle more frequent quality sessions and higher overall volume. But patience is crucial. Rush the progression and you'll end up overtrained despite the moderate intensities.

Is this a complete system?

While I've found Norwegian Singles very effective for building aerobic capacity (which for most amateur runners who focus on 5k to marathon is the foundation they need), it's not without limitations. There are purists who say that this type of training is all you need, and deviating from it only poses risks that will lead to declining performance. I understand this caution, because when you are operating in this 'sweetspot' it's tempting to want to reach for more, especially when we see people around us training like maniacs and slamming their workouts.

However, I believe that guided properly you can enhance this foundation without compromising its benefits. The key is knowing when and how to add these elements - get the timing wrong and you can easily tip into unproductive training territory. But done right, there are tweaks and specific sessions that can sit on top of this training and put you in a place to not only be fit, but feel sharp and ready to roll.

The complete picture

Norwegian Singles forms an excellent foundation, particularly for building the aerobic engine that underpins distance running performance. But it's just that - a foundation. I've developed what I consider a more complete approach that combines the Norwegian Singles base-building phase with other methods for race-specific preparation. This includes strategic use of the Easy Interval Method and a racing schedule that serves as high-quality training stimulus.

But that's a conversation for another time. For now, if you follow the Norwegian Singles method as outlined - with genuine easy running, disciplined sub-threshold work, and perhaps a sprinkling of faster efforts - you'll build impressive aerobic fitness while staying healthy and consistent.