Run your best ever and develop your running base with this training plan designed for beginners and intermediate, time-crunched runners.

Is This Plan for You?

If you're a beginner or intermediate runner and wants to take your running to another level with the Norwegian Singles Approach, then Jan’s Base training plan is perfect for you.

• The training builds gradually with sub-threshold running, so you can improve without over-reaching.
• The workouts are easily fit around a job, family and other commitments.
• The plan includes strength and conditioning exercises to help and strengthen your running.
• And you’ll get free email coach support for any help or questions along the way.

Get started today and see the results for yourself!

About the Norwegian Singles Method

The Norwegian Singles Method is a simplified and highly practical training philosophy. It focuses on high-quality work, controlled (sub-threshold) intensity and consistent progression with these core principles:
• Three sub-threshold per week
Training is structured around up to three sub-threshold sessions per week.
• High volume at controlled intensity
Most hard minutes are performed at or slightly below lactate threshold to maximise adaptation while minimising fatigue and injury risk.
• Very easy running
All other running is done at very slow and easy pace in Z1/Z2. It will surprise you how slow you should run on easy days!
• Stable and repeatable stimulus
Consistent, well-controlled quality days allow large amounts of effective training to accumulate over time.
• Careful load management
The method reduces injury and overtraining risk by keeping intensity precise and limiting the number of hard sessions.
• Progression through structure—not intensity spikes
Development is driven by gradually increasing duration, total threshold time, or number of intervals, rather than pushing intensity higher.