In This Guide
1. Pace Calculator
Enter your current 5K race time below — a genuine, all-out effort. A parkrun PB works well, provided you were actually racing it.
Paces are calculated using sub-threshold pace relationships — percentage-based multipliers of your 5K pace per km, with the spread between rep types varying by ability level. Inspired by the principles in Norwegian Singles Method: Subthreshold Running Kept Simple by James Copeland & Asha Zimmerman.
2. The Three Rep Types Explained
NSM uses three different rep durations, each at a slightly different pace within the sub-threshold zone. All three sit below your lactate threshold — the difference is how long you sustain each effort.
| Rep Type | Pace Feel | Approx Race Equiv. | Typical Session |
|---|---|---|---|
| 3-min reps | Brisk but controlled | ~15K race pace | 10×3 min with 60–90s jog |
| 6-min reps | Steady and rhythmic | ~Half marathon pace | 5×6 min with 60–90s jog |
| 10-min reps | Relaxed but purposeful | ~30K/marathon pace | 3×10 min with 60–90s jog |
Each session includes a 10-minute easy warm-up before the reps and a 10-minute easy cool-down after. Total session time is typically 50–60 minutes.
3. Easy Run Pace
Your easy pace should feel genuinely comfortable — you should be able to hold a full conversation without gasping between words. The calculator above gives you a rough guide, but the key metric is heart rate: stay at or below 70% of your maximum heart rate.
Tip: Most runners' easy pace is slower than they think. If your 5K time is 22:00, your easy pace should be around 6:17/km or slower. Don't be afraid to go even slower on hot days or hilly terrain — the point of easy days is recovery, not fitness building.
Long runs use the same easy pace. The training stimulus from the long run comes from duration, not speed. Running your long run faster does not make it more effective — it just makes you more tired for your next quality session.
4. Rest Between Reps
Rest intervals between all rep types are 60–90 seconds of easy jogging. Not standing still, not walking — a gentle jog to keep moving while you recover.
The rest is deliberately short. Sub-threshold reps aren't supposed to destroy you — if you need more than 90 seconds to recover, you're probably running the reps too fast. Dial the pace back.
Session structure: 10 min easy warm-up → reps with 60–90s jog recovery → 10 min easy cool-down. Total time per session is typically 50–60 minutes.
5. Adjusting Over Time
As your fitness improves, your 5K time will come down — and your training paces should come down with it. Retest your 5K every 8–12 weeks (a parkrun is perfect for this) and update your paces accordingly.
Don't rush the pace updates. If you ran a 5K PB on a flat course with a tailwind, that might not reflect your day-to-day fitness. A few consistent results at the new level is better than jumping to faster training paces off a single good day.
Attribution: Pace calculations are based on the relationships described in Norwegian Singles Method: Subthreshold Running Kept Simple by James Copeland & Asha Zimmerman (2024). Available on Amazon Australia. Join the community at r/NorwegianSinglesRun.