Introduction

This guide introduces the “Norwegian Singles” training approach, adapted from the high-volume Norwegian model often associated with double threshold sessions. This “singles” variant emphasizes frequent, single sub-threshold workouts per day, suitable for runners seeking sustainable improvement in aerobic capacity and performance over the long term, particularly those training 5-9 hours per week. The core idea is maximizing repeatable training load while managing fatigue.

For help turning this guide into a personal training plan, see Let AI help you.

Read offline

Prefer to read offline? Download a PDF or EPUB using the download icon in the sidebar.

Contributing

Please read up on how to contribute to this guide over at our GitHub repo.

Repository Contributors

Background & conceptualization

The method combines principles of Norwegian threshold training with a schedule suited to recreational runners: three controlled sub-threshold sessions, separated by easy running. Pace and heart rate make it possible to train without a lactate meter; testing remains optional.

James Copeland, known online as “sirpoc,” helped popularize this approach through Letsrun, Strava and Reddit. Drawing on his cycling background and Kristoffer Ingebrigtsen’s running, he experimented with a repeatable weekly structure. His 2025 book reports progress from roughly 19-minute 5k fitness to 15:01 for 5k, 30:41 for 10k, 1:08:51 for the half marathon and a 2:24 marathon at age 41. These are his results, rather than a forecast for other runners.

Further discussion and details can be found in the following resources: