I first heard about the Norwegian Singles Method last year and at that point, the information was scattered across the massive LetsRun thread, Reddit posts, Strava groups, etc. I spent a fair bit of time trying to figure it all out. While the popular opinion was that this is a very simple method, there were still a multitude of questions and differing opinions, so I had trouble knowing where to start. I thought “if only there was an NSM training plan builder” - so I decided to create one.
Of course, the definitive resource of the book has been released recently, but hopefully some people might still find SubThreshold useful.
What it does:
Generates NSM training blocks (4/6/8 weeks) based on the ‘vanilla’ NSM workouts, using your 5K time or Critical Power from Stryd
Review at the end of each block to generate the next at the same or increased volume - allows for continuous training and gradual progression
Supports 5/6/7 day weeks with configurable volume (4.5h to 9h)
Workout library containing all standard NSM workout templates to build your own weekly structure
Create custom workout templates in the library
Push workouts to Intervals.icu with pace or power targets
Add 10K/HM races and it schedules taper + reverse taper weeks
It’s free to use. Interested in feedback, bug reports, or suggestions from people who actually use this style of training. If something breaks or doesn’t make sense, I’d like to know.
You’re correct, of course. Threshold.works either wasn’t available when I started SubThreshold or I wasn’t aware of it. I think SubThreshold is sufficiently different by providing continuous NSM workouts with volume progression and also the ability to build your own from the library.
The Reset Password link should be correct now but let me know if it isn’t
Export to intervals.icu expects completely clean week ahead and is stuck when something is already planned. I have some cycling workouts planned there - they’re absolutely not relevant to running or NSM. Would be nice to be able to push a week still
Workouts look okay in intervals.icu, but intensity= labels are missing in all steps. Would be cool to have all the steps labeled
Individual workouts can be pushed as additional workouts when one already exists for the same date on Intervals.icu. Pushing weeks doesn’t overwrite or push as additional but I will look to add a prompt similar to when individual ones are pushed to allow this
Do you mean something like ‘3x10m @ 30k’, ‘5x5min @ HM’ etc as the workout titles or something else? All the steps in each workout should have the pace or power values that are set in SubThreshold.
This part doesn’t work for me at all. I get “Push failed / Workout not found” in 100% of my attempts
No, I mean something different. Take a look at the following, I’ve adjusted the workout manually in the editor and added intesity labels:
WORKOUT STRUCTURE:
Warmup 10m 5:38-7:08/km pace intensity=warmup
5x
7m 4:17-4:25/km pace intensity=active
Rest 1m intensity=recovery
Cooldown 15m 5:38-7:08/km pace intensity=cooldown
Generated by SubThreshold NSA Training Plan Generator
This should be fixed now - you should be able to push individual workouts when none already exist on Intervals.icu and also add as additional if one exists. I will work on the weekly push to allow additional workouts there also.
SubThreshold has been updated with the following changes:
When workouts already exist on Intervals.icu when pushing weekly workouts from SubThreshold, you can choose to keep the existing Intervals.icu workouts(don’t push the SubThreshold ones), Overwrite the Intervals.icu workouts with the SubThreshold ones or push the SubThreshold workouts as Additional to the existing ones
Added intensity= labels to all workout steps in Interval.icu
I went through the process of answering the questions before I registered, pressed the button to make it sync, it made me sign up, but then it seems to not have generated the plan as as it asks me the questions again (but with my answers there) when I press generate plan after creating an account.
Minor thing - no favicon set/shown for me on my Chrome Macbook.
Access to the Plan Generator before registering is really just to show the functionality and users can register then if they choose. It doesn’t link to a generated plan after they then register so the plan does need to be generated again.
I get that. I just mean in terms of user experience it was surprising not to then have a plan generated. If I go to a shopping site, put lots in my basket and then it makes me register to buy I still have items in my basket. It’s just an idea to improve user experience.
favicon is the icon that is shown in the tab when the website is loaded. Hopefully this image is clear.
Thanks for this builder tool. Does it support workouts using power (% of FTP), and a customizable training duration (e.g. : 12 week plan) with long run days on specific day (e.g. : Saturdays)? Thanks a lot.
Yes, both Power and Pace are supported. Critical Power can be entered and the relevant power ranges for each interval is calculated. Power can then be selected on the calendar as the metric to use for the workouts. The Power Calculator can be tried here without registering Free Power Zone Calculator for Stryd | SubThreshold
Plans are generated in blocks of 4, 6 or 8 weeks and then the next block generated when that ends. Your selected days, hours and long run day can all be customized in the generator also. So you could absolutely generate a plan for 12 weeks or other durations but the Norwegian Singles Approach isn’t really designed for that. The Plan Generator can also be tried without registering here SubThreshold - NSM Training Plan Generator
I really like it, well done. Two bits of feedback: it shows my training duration in minutes eg. 332.5 minutes, I would like an option to see this in hours:mins.
Based on the information I put in, it suggested I do some subthreshold work during my long runs which is good, but none of the long runs in the workout library have any subthreshold work in them.
Thanks. Total duration is in minutes as the SubT duration is in minutes so it makes sense to show both as the same. But I will look to add in the total duration in hours:mins also
SubT in long runs are only generated for 5 day plans when the selected days don’t allow for 3 separate, non-back to back SubT sessions. I decided not to create workout templates for these as there could be many different combinations of long run length, WU and CD time and the different type of SubT intervals. So I’ve left it for users to create their own custom long runs with embedded SubT workouts if they need these.
