Free pace calculator
Enter a race result and your weekly training hours to get NSM paces by intensity and a one-week plan.
We’ll put it on your watch every week
Right now you copy FIT files to your watch yourself. Soon, one Garmin connection will schedule every week’s workouts automatically — and your paces update on their own as you get faster.
What is the Norwegian singles method?
A recreational adaptation of the pros’ “double threshold” training. The core idea: run just below lactate threshold (sub-threshold), and never to failure — finish each session feeling you could do a bit more.
Three sub-threshold sessions a week, repeated in the same structure — that consistency is the training stimulus.
- Tue · 10-min reps (e.g. 3×10 min) — marathon effort
- Thu · 6-min reps (e.g. 5×6 min) — 30K effort
- Sat · 3-min reps (e.g. 9×3 min) — 15K effort
- Everything else stays easy (easy runs / long run).
FAQ
How are the paces calculated?
Equivalent race paces are derived using VDOT (Jack Daniels), then each intensity is adjusted to Norwegian singles community reference values.
How do I use the FIT files?
Connect your watch to a computer by USB and copy the files into the watch’s GARMIN/NewFiles folder (some models use GARMIN/Workouts). After unplugging, they show up on the watch under Training > Workouts. Windows shows the watch in Explorer; newer watches on a Mac need a free MTP app (e.g. OpenMTP). Garmin Connect itself cannot import workout files — and since the week repeats, the same files keep working. No calendar scheduling needed.
Do I need an account?
No. The calculator and FIT downloads are free with no login. Only the upcoming auto-sync will need a Garmin connection.
Is this an official Garmin service?
No. This is an independent tool, not affiliated with or endorsed by Garmin.
Do I have to enter my Garmin password?
No. The calculator and FIT downloads need no Garmin account at all, and this site never asks for your Garmin password.
How do I choose weekly training hours?
Pick the weekly running time you can sustain right now — rep counts and easy-run volume are distributed automatically. When in doubt, start lower.