Adult Training Plans — Norwegian Singles (5K through Marathon)
Goal: Eight goal-race plans for 5K, 10K, Half Marathon, and Marathon — two volume tiers each, built on the Norwegian Singles training framework.
What this is
Eight training plans built on the Norwegian Singles method — the threshold-heavy training framework popularized by Norwegian distance runners. Two threshold sessions per week, controlled below VO2 max, with disciplined easy running on every other day.
| Distance | Build tier (lower volume) | Race tier (higher volume) |
|---|---|---|
| 5K | 8 weeks · 4 days/wk · 20–25 mi peak | 8 weeks · 6 days/wk · 35–45 mi peak |
| 10K | 10 weeks · 4–5 days/wk · 25–30 mi peak | 10 weeks · 6 days/wk · 40–50 mi peak |
| Half Marathon | 12 weeks · 4–5 days/wk · 30–35 mi peak | 12 weeks · 6 days/wk · 45–55 mi peak |
| Marathon | 16 weeks · 4–5 days/wk · 30–40 mi peak | 16 weeks · 6 days/wk · 45–60 mi peak |
Who this is for
Runners who already have a base of at least 15 miles per week consistently. If you’re starting from less than that, do Screens To 5Ks first.
Pick by goal and current weekly mileage:
- <15 mi/week now → Screens To 5Ks first; come back here after.
- 20–35 mi/week now → Race tier for your goal distance is appropriate.
- 35+ mi/week now → Race tier. The plan’s volume is your floor, not ceiling.
Members-only — full plans + Excel
Each plan’s full week-by-week structure, the workout library, the intensity-zone reference, and a workbook with all 8 plans + training log live on the password-protected member page:
→ Adult Training Plans member page (member password required)
Companion guide explaining the Norwegian Singles method, how to find your training paces, FAQ, and the full disclaimer is also on that page.
How the method differs from a generic plan
Most adult plans use one of two patterns: (a) all easy with one race or (b) “80/20” — one hard session per week. Norwegian Singles uses two threshold sessions per week, both controlled well below VO2 max. The aerobic adaptation compounds across more threshold minutes without the recovery cost of a single all-out session.
The catch: the easy days have to be truly easy, or the threshold sessions can’t recover properly. That discipline is the failure mode of the method — most amateur runners run easy too fast and threshold too easy. The member-page framework covers how to avoid that in detail.
What’s next
After completing a plan and racing the goal event, take 1–2 weeks of recovery before starting the next plan. Options:
- Same distance, faster — repeat the plan with updated paces from your race result.
- Step up a distance — 5K → 10K → Half → Marathon over consecutive cycles.
- Maintain — drop to 3 days a week of easy aerobic running between blocks.
Caveats
Club training framework, not personalized coaching. The club’s coaches are volunteers without yet-completed pedagogy credentials (USATF Level 1 / RRCA / VDOT). Individual adjustment requires a certified coach you contract privately. See the framework PDF on the member page for the full disclaimer.