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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.
- GenresNonfictionSports
223 pages, Paperback
Published November 28, 2025
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Displaying 1 - 30 of 38 reviews
December 31, 2025
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 to 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 was 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 to 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 was 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
January 27, 2026
This is an exceptional training book that any serious hobby runner should read. I’ve been training with James/sirpoc84’s ‘Norwegian Singles Method’ for about 5 months now, and it’s been a game-changer for my motivation and recovery. This book is thoughtfully laid out, cogently written, and backed with extensive scientific studies — all the more impressive for a self-published debut.
March 28, 2026
The kinda meticulous science that I get excited about! Grateful he’s done all the research and has laid it on a plate here … looking forward to going all in on this in the coming months, it makes a lot of sense and already just feels right!
January 16, 2026
In a few years I’ll be able to say I knew about this before it was cool
March 15, 2026
Thus begins my subthreshold era. My strava is about to get real boring
December 9, 2025
Brings nothing new to the table while introducing unnecessary complexity like wind and heat impact on pace…
December 23, 2025
Okay well here we go
December 12, 2025
Simple pero un libro genial de entrenamiento. Comparto los principios, un gran recurso.
July 27, 2026
I really enjoyed the first half of the book when talking about things such as training load and specifics on LT1 vs LT2 and how a lot of the in between targeting 3.0 mmols of lactate was ideal for this method. As well as total training load related to EPOC. It was also great to hear about james copeland's own experience as he developed as a runner.
The second half I ended up skimming through a bit more since it was a lot of the plans and slight adaptations of them.
I wish the book focused a little bit more on how james copeland stalled out following Daniel's Running Formula. He mentioned this somewhat casually in the way that he states he isn't extremely gifted even though he really seems like it.
Overall, I'm thankful to James for writing this and I bought the book because I love seeing people put this much effort into their body as an experiment!
The second half I ended up skimming through a bit more since it was a lot of the plans and slight adaptations of them.
I wish the book focused a little bit more on how james copeland stalled out following Daniel's Running Formula. He mentioned this somewhat casually in the way that he states he isn't extremely gifted even though he really seems like it.
Overall, I'm thankful to James for writing this and I bought the book because I love seeing people put this much effort into their body as an experiment!
June 2, 2026
A good complement to Bakken's Norwegian Method Applied. Whereas Bakken presents a unified approach to training and sticks to what is scientifically backed, Copeland's approach is much more like: "here is the method that has worked for me and here is every single detail that I consider when training." It is comprehensive, including topics like pace adjustments for wind/surface/hills/temperature, exact quantities of post run nutrition, and pacing guidance over the course of a race. Copeland is very into reviewing his data and optimizing all variables, which really tracks for someone coming from a cycling background haha. His book is also very much specific to what worked for him as a runner, and some omissions like strength workouts, strides, and mobility/stretching are things that many other runners may want to consider keeping in their routines.
My own notes:
- Marathon chapter is particularly useful in the adjustments presented for the longer distance and heavier training block.
- Omission of strides is something I somewhat agree with. Strength and stretching not so much.
- Similarly, no short intervals, which is an interesting comparison to Bakken's 45/15
- Easy zone chapter was a good reminder chapter. Going to use HR more often for easy training and easy long runs.
Other Takeaways:
- Simple workout structure, WU -> Repeats -> CD (no strides or other adornments)
- Minimize load on easy days (reduce doubles if possible)
My own notes:
- Marathon chapter is particularly useful in the adjustments presented for the longer distance and heavier training block.
- Omission of strides is something I somewhat agree with. Strength and stretching not so much.
- Similarly, no short intervals, which is an interesting comparison to Bakken's 45/15
- Easy zone chapter was a good reminder chapter. Going to use HR more often for easy training and easy long runs.
Other Takeaways:
- Simple workout structure, WU -> Repeats -> CD (no strides or other adornments)
- Minimize load on easy days (reduce doubles if possible)
May 22, 2026
This book had some interesting pieces of information and the thought behind the training scheme. I like nerdy running stuff, but some parts were a bit too detailed for me.
That said the overall method is super simple. For most runners it is: do intervals ranging from 3 - 10 minutes with 1 - 2 minutes break at a pace a bit slower than your all out 10k pace. 2 - 3 times a week with easy runs on the off days, and 1 long run a week. Do the shorter intervals a little bit faster than you do the longer intervals, save the longer breaks for the longer intervals. The goal being to build up to 40- 70 total minutes of sub-threshold work a week.
I used this loosely (intervals 2x a week) for 9 weeks leading up to a marathon. I enjoyed running this way because I got to run "fast" sometimes, but didn't get wiped out like I do with more intense intervals, tempo runs, or "hard" runs. I PR'd by 4.5 minutes.
That said the overall method is super simple. For most runners it is: do intervals ranging from 3 - 10 minutes with 1 - 2 minutes break at a pace a bit slower than your all out 10k pace. 2 - 3 times a week with easy runs on the off days, and 1 long run a week. Do the shorter intervals a little bit faster than you do the longer intervals, save the longer breaks for the longer intervals. The goal being to build up to 40- 70 total minutes of sub-threshold work a week.
I used this loosely (intervals 2x a week) for 9 weeks leading up to a marathon. I enjoyed running this way because I got to run "fast" sometimes, but didn't get wiped out like I do with more intense intervals, tempo runs, or "hard" runs. I PR'd by 4.5 minutes.
October 6, 2026
More of a reference book than a reading book.
Assuming you already are aware (and better yet, own a copy) of Marius Bakken's book The Norwegian Method Applied, you might find this book sheds light on how to set up a schedule for yourself. I found the tables listing recommended sub-threshold training paces based on recent 5K times very helpful, something that Bakken's book excludes.
I used to listen to Glenn McConnell's podcast (which I hope he resumes), Inside Exercise, on which an often repeated mantra was "All roads lead to Rome," meaning people have achieved success both relying on long continuous training and on higher intensity interval training. Copeland's road excludes Bakken's 45/15s. It also excludes strides, plyometrics, and strength training altogether, if I'm reading it right.
Glad I bought it.
Assuming you already are aware (and better yet, own a copy) of Marius Bakken's book The Norwegian Method Applied, you might find this book sheds light on how to set up a schedule for yourself. I found the tables listing recommended sub-threshold training paces based on recent 5K times very helpful, something that Bakken's book excludes.
I used to listen to Glenn McConnell's podcast (which I hope he resumes), Inside Exercise, on which an often repeated mantra was "All roads lead to Rome," meaning people have achieved success both relying on long continuous training and on higher intensity interval training. Copeland's road excludes Bakken's 45/15s. It also excludes strides, plyometrics, and strength training altogether, if I'm reading it right.
Glad I bought it.
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.
May 12, 2026
Found out about this via my Baltimore friend Adrian! This is a very simple running method (3 easy runs, 3 tempo runs, one long run) and I'm excited to try it out. 3-stars because you honestly don't need to read the book (unless you need hyper-specific pace tables), as most of this plan can be gleaned pretty clearly from the internet.
February 14, 2026
Superb book written in a very engaging style
The author brings learnings from cycling training to running with astonishingly good results. He also talks through why his method works. Highly recommended
The author brings learnings from cycling training to running with astonishingly good results. He also talks through why his method works. Highly recommended
March 18, 2026
Method looks great and I love the approach, really looking forward to it after my marathon block.
As others have said, great single source of information, yet also some pages feel like filler and important distinctions are thrown in almost at random.
As others have said, great single source of information, yet also some pages feel like filler and important distinctions are thrown in almost at random.
September 24, 2026
Intriguing & short reading, as a dedicated cyclist now thinking about getting into running a bit.
Mostly too advanced for a total beginner like me, but it certainly makes sense and matches up with my own thinking too!
Some weird duplicated text in the digital edition I had...
Mostly too advanced for a total beginner like me, but it certainly makes sense and matches up with my own thinking too!
Some weird duplicated text in the digital edition I had...
October 23, 2026
Simplified method to endurance training, boiled down to optimizing volume (the primary driver in improvement) with controlled threshold work. The book is quick and simple, well thought out with no fluff. Nothing earth-shattering but I'm a believer!
November 1, 2026
Fabulously Informative
Loved the way everything was told as close to ‘Lehmans Terms’ as possible!
Possibly the most beneficial training aid I have ever had the pleasure of reading.
Let’s now see if it works 🤪😎
Loved the way everything was told as close to ‘Lehmans Terms’ as possible!
Possibly the most beneficial training aid I have ever had the pleasure of reading.
Let’s now see if it works 🤪😎
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!
January 24, 2026
Great stuff. Clear down to earth and simple.
February 15, 2026
An easy method
I started to follow the lessons from the book and so far I’ve seen only improvements. An easy framework to improve as a runner
I started to follow the lessons from the book and so far I’ve seen only improvements. An easy framework to improve as a runner
February 21, 2026
i’m all in!
March 22, 2026
All my runner friends should read this. Warning: the author is Br*tish
March 29, 2026
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Displaying 1 - 30 of 38 reviews