I’m Using the Norwegian Singles Method to Train for a Half Marathon

The day after my Battersea Parkrun 5K PB, I finally reveal the new training approach I’ll be using going forward.

On the drive to Aberystwyth, I explain the Norwegian Singles Approach and why I’ve chosen it as my training method for the Wilmslow Half Marathon on March 22nd.

The Norwegian Singles Approach is built around discipline, consistency, and strict control of intensity. It’s not flashy, it’s repetitive, and for some people it may even sound boring — but it’s also proven, sustainable, and measurable.

My weekly structure typically includes three sub-threshold sessions, supported by genuinely easy running:

• Monday – 60 minutes easy
• Tuesday – Long sub-threshold intervals: 6 × 6 minutes off 90 seconds
• Wednesday – 60 minutes easy
• Thursday – Shorter sub-threshold intervals: 10 × 3 minutes off 60 seconds
• Friday – 60 minutes easy
• Saturday – Long or continuous sub-threshold running (either 3 × 10 minutes or 30 minutes continuous, sometimes broken briefly to scan the parkrun finish token)
• Sunday – 90 minutes easy

Easy runs are kept strictly between 70–80% of threshold heart rate, which requires patience and discipline. Hard VO2max efforts, races, or all-out Parkruns are limited to once every 4–6 weeks.

Because the sessions are time-based and intensity-controlled using heart rate, progress should show up as greater distance covered at the same effort as fitness improves.

During my run around Aberystwyth, everything is kept at NSA easy intensity, and I explain how I’ll track progress throughout this training block.

I’ve added a link to my Strava in the description so you can follow the training, sessions, and heart rate data throughout the build-up to Wilmslow.

Strava (follow the training):
👉   / strava  


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