The Norwegian Singles Method: Aerobic Power Without the Burnout
If you follow professional distance running, you’ve likely heard of the "Norwegian Method". While many associate this strictly with double-threshold days, the Norwegian Singles approach—popularised by the likes of James Copeland—offers a sustainable, high-volume way for the "serious" but time restricted runner to achieve high-level aerobic efficiency.
What are "Norwegian Singles"?
At its core, this method prioritises Sub-Threshold training. Instead of running intervals so hard that you "see stars," you perform a high volume of shorter repetitions at a controlled intensity.
The goal is to stay just below your lactate threshold. By breaking the work into short(ish) repetitions, you reduce the physical and mental stress of the session, allowing you to recover faster and train more consistently.
The Core Principles
Controlled Intensity: We use heart rate monitors or perceived effort to ensure you stay in the "sweet spot." You should finish these sessions feeling like you could have done several more reps.
High Volume, Low Stress: By running 3-10 m minute reps with short 1-2 minute recoveries, you can clock up a significant amount of time at your threshold pace without the acid build-up in your legs.
Consistency over Intensity: This method values the total work done over weeks and months. It is about "building the floor" of your fitness rather than constantly chasing a "ceiling" of pain.
Why It Works for the Serious Runner
Many runners plateau because their "hard" days are too hard, and their "easy" days aren't easy enough. The Norwegian Singles method solves this by:
Improving Lactate Clearance: You teach your body to clear lactate efficiently while running at pace.
Reducing Injury Risk: Because you aren't sprinting or straining at 100% effort, the mechanical stress on your joints is lower.
Building Mental Fortitude: Learning to control your pace and "stay in the zone" is a vital skill for racing 5ks, 10ks, and Half Marathons.
Making easy runs easy: Easy runs should be run under 70% of your max HR, this is often even slower than MAF pace.
A Typical "Singles" Session
Instead of a traditional session like 5 x 1km at Max Effort, a Norwegian Singles session might look like this:
Warm Up
15–20 minutes of very easy jogging + dynamic drills.
The Work
3 x 10 minutes or 5 x 6 minutes or 10 x 3 minutes at a controlled pace (see links for ways to work this out)
Recovery
60-120 seconds of walking or very slow jogging between each rep.
Cool-down
10-20 minutes of easy recovery movement.
Is This Right For You?
This method is perfect for runners who want to take their running seriously without committing to running for hours on end. It aligns perfectly with my Health-First philosophy: we build a faster runner by building a healthier, more efficient engine