What is the Norwegian Singles Method? (Part 1)

Over the past couple of years a training approach called "Norwegian Singles" has been gaining traction in online running circles. If you've spent any time on running forums or Reddit or Letsrun, you've probably seen it mentioned. I’ve followed it for a while and implemented it in my own training to try and understand it properly, and today I want to explain what it actually is and why it's caught people's attention.

Where it comes from

The Norwegian Singles method is essentially an adaptation of the training system popularised by Norwegian distance running athletes, the same approach that's produced runners like Jakob Ingebrigtsen and his brothers (and since copied by many more). The "singles" part refers to the fact that it's designed for runners who train once per day, rather than the double sessions that elite athletes typically do.

The Norwegian approach became famous because their athletes seemed to handle massive training loads while staying injury-free and consistently performing at the highest level. In the case of Jakob, it flipped the script because he primarily races the 1500m but does most of his workouts at a considerably slower pace. When people started looking into what they were actually doing, they discovered something quite different from the traditional "go hard or go home" mentality that dominates much of distance running training.

Training in the sweetspot

At its core Norwegian Singles is built around training in what the cyclists among you will know as the "sweetspot" - an intensity zone that sits just below your lactate threshold (aka the point after which the clock starts ticking as you accumulate more lactate in your blood than you are able to clear). This isn't easy running, but it's not the lung-busting, race-pace intervals that many runners associate with quality training either.

Key to appreciating its effectiveness is understanding that training even slightly above your lactate threshold creates four to five times more fatigue than exercising just below it. When you repeatedly push above this threshold (particularly in traditional training programs that pile on multiple hard sessions per week) you're essentially putting your muscle fibres through a meat grinder while compromising your ability to absorb the training stimulus.

By contrast, staying at or just below this threshold allows you to accumulate a huge volume of quality work without the crushing fatigue. This means you can train more consistently, recover better between sessions, and actually stimulate rather than compromise your other training elements.

How it differs from traditional approaches

Most training philosophies focus on polarisation, i.e. lots of easy running with occasional very hard sessions. The Norwegian approach adds a substantial middle layer of sub-threshold work. In practice it’s not really in the middle, but rather just below the turn point where things start getting hard. '80/20' is the most common polarised system, but in practice the total 'hard' running you do might only be 10-15% of your total volume, as your workouts will include warm ups, recoveries etc. Whereas with the the Norwegian Singles method, you can start at 20% of your total volume being quality and gradually increase it up to around 30% without compromising recovery.

Another way to think about it is that you are pushing your lactate threshold up 'from below', i.e. training at a pace slower than your lactate threshold, rather than 'from above', where you train at faster paces but are much more limited as to the amount that you can handle.

Similarities to the Easy Interval Method

If you've read my posts about EIM, you'll notice some overlap. Both approaches emphasise controlled intensity work. Both prioritise consistency over peak sessions. Both recognise that most amateur runners go too hard on their hard days and often too hard on their easy days.

Where they differ is in structure and intensity distribution. EIM uses very specific pace bands and tends to be more rigid in its application, but will include more faster work over short distances. Norwegian Singles allows for more flexibility in how you accumulate your sub-threshold work. It might be intervals, tempo runs, or even extended sections within longer runs, but you'll likely run a little faster than half marathon pace.

EIM sessions are overall lighter than Norwegian singles, run a little slower than their Norwegian equivalent distance and with more recovery between intervals. The upshot of this is that you are fresh enough to do more intervals the next day, whereas the slightly more demanding Norwegian session requires an easy run the next day to recover.

As an example, a classic EIM session is 6 x 1000m, which for me as someone in the 33-minute 10k range will run around 3 minutes 45 seconds, with 800m jog recovery. Under the Norwegian Singles method, a typical session is 6-10 x 1000m with 1 minute standing rest, which I run around 3 minutes 35 seconds. Despite neither session being especially taxing, the EIM session leaves you feeling a lot fresher.

Why it's gaining popularity

Norwegian Singles appeals to runners for several reasons. Firstly, it feels more engaging than pure polarised training. You're doing quality work more often, which can be more motivating than endless easy miles punctuated by the occasional suffer-fest.

Secondly, it seems to produce consistent improvement without the boom-bust cycle that many runners experience with traditional high-intensity training. You don't have those weeks where you nail every workout followed by weeks where everything feels impossible.

Thirdly, it's relatively simple to understand and implement. The intensity is controlled and predictable. You're not constantly trying to hit very specific paces or heart rate zones. You're just working in that sustainable sweetspot.

The catch

Of course there's no magic bullet in training. Norwegian Singles requires a significant weekly commitment, both in time and consistency. It's built around the assumption that you can train most days of the week and handle a reasonable weekly volume. It also demands patience. Because you're never going all-out in training, the improvements can feel gradual rather than dramatic. This can be psychologically challenging for runners who are used to the immediate feedback of traditional interval training. It can also leave you feeling a bit flat going into a race, where despite being fit, the shock of race pace can be intimidating.

And of course, it is only one part of the puzzle. It sits alongside a good strength training routine, mobility work, proactive recovery, and a healthy diet.

Is it right for everyone?

Like any training approach, Norwegian Singles works better for some people than others. It tends to suit runners who can commit to frequent training, and who respond well to consistency over intensity.

It's probably less suitable if you're limited to three training days per week, if you thrive on variety and high intensity, or if your main focus is shorter than 5k.

Personally I've really enjoyed introducing this to my training, though it hasn't represented a big shift for me as I've long advocated prioritising this controlled approach. It enables me to handle a bigger training load than any other system, which over time leads to greater fitness. In the time I've based my training around it I have got back to near 5k PB shape, which at 43 years of age I do not take for granted. However while its most devout followers will say that you should not deviate from the script, I personally find there to be limitations, in particular when fine tuning for races.

In Part 2, I'll get into the practical details of how to actually implement this approach, including the crucial principles that make it work and some of the potential pitfalls to avoid.