Norweigan Singles Method: Subthreshold Running Kept Simple

by James Copeland, Asha Zimmerman MD (Editor), Marius Bakken MD (Foreword)

A middle aged former time trial cyclist shares his experience in the (sometimes miserable) world of running and the methodical system he used to conquer it. This book shows how he went from a 28 minute 5k to 15:01 and a 2:24 debut marathon.

Ideal for time-crunched runners, this guide provides a sustainable pathway to make the most of your training. Includes sample weeks, load management and pacing guidance from the 5k to the marathon with an in-depth look at the theory behind the philosophy.

Foreword provided by Marius Bakken, the first and foremost expert of what became known as the 'Norwegian Double Threshold" system, this book looks to how you can apply these principles to your own running, whilst taking your own busy life and schedule into consideration.

223 pages, Paperback

Published December 1, 2025

Reviews

[Kaylie Moropoulos · Rating 5 out of 5]

Okay well here we go

[Jill · Rating 5 out of 5]

This is the silver bullet to consistent physiologic training. As a lifelong runner with a 3:20 marathon PR, I could have actually been faster had I been disciplined — which is eminently outlined in James Copeland’s (SIRPOC84) approach - run slower to improve! Too many of us train too hard, too much volume too soon, injure something, stop training. Wash, rinse, repeat. Polarized training is all the rage, yet Copeland really dials it in for the data-driven among us. A program of easy zone 2 runs that support adaptation, recovery and protect sub-threshold workout days by lessening fatigue. Principles adaptable to an individual’s circumstances. Months in now, consistent training with no injuries.