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Norwegian Singles Method: Subthreshold Running Kept Simple
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.
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.
- GenresSportsNonfiction
223 pages, Paperback
Published November 28, 2025
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50 people want to read
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Displaying 1 - 13 of 13 reviews
January 5, 2026
This is going to be the next new wave of run training. The methodology outlined here is beautiful in its simplicity, but so extremely powerful. And this short, self-published text will be a cornerstone in its history. Future books will be written on this topic, but those of us who have been in it from the start will remember how a simple Letsrun thread eventually took on a life of its own…
As for the book, the methodology is dead simple. Copeland (or sirpoc as most of us know him by) identifies that most runners follow programs that create a boom-bust cycle of training: work really hard for a specific block, followed by a period of lower volume base training. This is a terribly inefficient way to train for most of us since most of the time this leads to burnout, injury etc. that leads more time off and lower improvement over time.
Inspired by training in cycling and other sports, the most efficient way to train is one in which you can train the most consistently over a longer period of time. This means constructing your training in a way that supports the “sweet spot” of load that improves your performance most efficiently (i.e. accumulate lots of sub-threshold / sub-LT2 work) and fill as much of the rest of your time with aerobic volume (i.e. lots of volume sub-LT1, or more generally, lots of truly, truly, truly easy running).
Doing this with simple workouts and small increases in volume over a long period of time is going to give some extremely amazing results at almost every race distance that is primarily aerobic (the mile to the marathon). Conceptually it’s not something radical, but it’s effectiveness is in its simplicity.
And there’s a lot more in here too. The book is an outline of not just the philosophy itself, but also the specific workouts, pacing strategies, and adaptations for different races and conditions. It’s an amazing resource for getting started on running, and quite literally now the only thing I’d gift anyone that wants a book on run training.
I do have quibbles with the book itself. I give it a bit of a pass since it is self-published and Copeland isn’t a professional writer. The sections adjusting paces for every condition imaginable (wind, elevation, heat etc.) with associated full length tables felt like page count padding. And the structure of chapters and informational delivery was a bit strange and definitely could use some editing (why has half the philosophy embedded just in the background chapter?)
But it’s easy to look beyond it to focus more on the ideas. What’s here is truly something I believe will take over running. I mean, it’s hard not to debate the results, sirpoc himself went from running his first 5k in ~30 mins at the beginning of the pandemic to doing his marathon debut in an absolutely insane 2:24… at 41 years old. It’s that type of legendary running performance that should perk your attention.
So buy the book. Read it. And just get out there and run… 3 x 10 minutes at sub-LT2
As for the book, the methodology is dead simple. Copeland (or sirpoc as most of us know him by) identifies that most runners follow programs that create a boom-bust cycle of training: work really hard for a specific block, followed by a period of lower volume base training. This is a terribly inefficient way to train for most of us since most of the time this leads to burnout, injury etc. that leads more time off and lower improvement over time.
Inspired by training in cycling and other sports, the most efficient way to train is one in which you can train the most consistently over a longer period of time. This means constructing your training in a way that supports the “sweet spot” of load that improves your performance most efficiently (i.e. accumulate lots of sub-threshold / sub-LT2 work) and fill as much of the rest of your time with aerobic volume (i.e. lots of volume sub-LT1, or more generally, lots of truly, truly, truly easy running).
Doing this with simple workouts and small increases in volume over a long period of time is going to give some extremely amazing results at almost every race distance that is primarily aerobic (the mile to the marathon). Conceptually it’s not something radical, but it’s effectiveness is in its simplicity.
And there’s a lot more in here too. The book is an outline of not just the philosophy itself, but also the specific workouts, pacing strategies, and adaptations for different races and conditions. It’s an amazing resource for getting started on running, and quite literally now the only thing I’d gift anyone that wants a book on run training.
I do have quibbles with the book itself. I give it a bit of a pass since it is self-published and Copeland isn’t a professional writer. The sections adjusting paces for every condition imaginable (wind, elevation, heat etc.) with associated full length tables felt like page count padding. And the structure of chapters and informational delivery was a bit strange and definitely could use some editing (why has half the philosophy embedded just in the background chapter?)
But it’s easy to look beyond it to focus more on the ideas. What’s here is truly something I believe will take over running. I mean, it’s hard not to debate the results, sirpoc himself went from running his first 5k in ~30 mins at the beginning of the pandemic to doing his marathon debut in an absolutely insane 2:24… at 41 years old. It’s that type of legendary running performance that should perk your attention.
So buy the book. Read it. And just get out there and run… 3 x 10 minutes at sub-LT2
December 25, 2025
Heard of this method earlier in the year and had spent some time with it, whilst going through the work of reading Reddit and LetsRun. This book is a good consolidation of the idea. I liked the idea, but would really want to have consistent 6 months with it before having any strong opinions.
One thing I learned the most from this book was that my easy runs weren't easier enough; I'm trying to strictly adhere to what the book guides. Considering a newbie to races, the pacing guides were good enough.
That said, my only gripe is that the sidebar/notes sections were way too complex for me to understand today. Hope those sections will click one day for me.
One thing I learned the most from this book was that my easy runs weren't easier enough; I'm trying to strictly adhere to what the book guides. Considering a newbie to races, the pacing guides were good enough.
That said, my only gripe is that the sidebar/notes sections were way too complex for me to understand today. Hope those sections will click one day for me.
January 16, 2026
In a few years I’ll be able to say I knew about this before it was cool
December 12, 2025
Simple pero un libro genial de entrenamiento. Comparto los principios, un gran recurso.
December 9, 2025
Truly excellent book about running. Every idea is well put together and organized in a way that makes understanding everything super straightforward. What was before the daunting task of going through forum posts, wikis and Reddit, is now a well formatted and very clear book. Anyone interested in running can learn something from this.
December 9, 2025
Brings nothing new to the table while introducing unnecessary complexity like wind and heat impact on pace…
December 29, 2025
succinct description for the fundamental building blocks of good training
A useful breakdown of a different view for the fundamentals for endurance training.
It is written in accessible prose and with personal stories. The integration of short anecdotes and insets from other contributors (other than Copeland) leads to amusing but but helpful meta references to the genesis of Norwegian singles (eg LetsRun forum).
For the training rationale and physiology descriptions, the apt usage of literature citations were informative but not overbearing.
I hope to incorporate the learnings into my own training!
A useful breakdown of a different view for the fundamentals for endurance training.
It is written in accessible prose and with personal stories. The integration of short anecdotes and insets from other contributors (other than Copeland) leads to amusing but but helpful meta references to the genesis of Norwegian singles (eg LetsRun forum).
For the training rationale and physiology descriptions, the apt usage of literature citations were informative but not overbearing.
I hope to incorporate the learnings into my own training!
January 3, 2026
Copeland translated and tuned the concept of “Norwegian Double Threshold Training” into actionable “Norwegian Single Threshold Training”. The science part was not that persuasive. The training part was like his own training logs. However, this book provides the most actionable program for NST-integrated marathon plans. Previously, we had Running Formula and Advanced Marathoning. Subthreshold training is going to have its own era.
December 4, 2025
Well-written, compelling case for run training in a different and more sustainable way. Shame about some slightly iffy graphs.
December 14, 2025
Well written book which summarises and clarifies lots on the NWS method.
December 26, 2025
Cycling training concepts applied to running. Simple, but powerful. He takes it to the Nth degree by factoring in shoes, temperature, wind, elevation, etc. Some good stuff in here.
January 5, 2026
No reason to purchase another training plan or hire a coach for your running after reading this.
January 18, 2026
a thorough investigation into what might become the next hip running method. ok ok I'll try it for three months!
Displaying 1 - 13 of 13 reviews