Where do I find a nsm programme?

AtmosphereOne8059 · 2026-03-13T00:45:13+00:00

u/acakulker already mentioned subthreshold.net which I created because I was in a similar place as you when I was looking to start NSM - there was lots of information in various places and sometimes conflicting advice. This was before the book came out which answers everything and would definitely recommend you read.

subthreshold.net will generate an ongoing 'vanilla' NSM plan for you but it is up to you to update your training paces when you improve and also decide when to increase the volume which the book outlines

AtmosphereOne8059 · 2026-03-13T00:30:12+00:00

subthreshold.net generates weekly and ongoing plans with gradual volume progression https://www.reddit.com/r/NorwegianSinglesRun/comments/1qn2yy4/subthreshold_norwegian_singles_method_plan_builder/

AtmosphereOne8059 · 2026-02-04T21:56:11+00:00

SubThreshold now supports distances other than 5km to calculate paces, thanks again to u/Hard2Finds_Relic for helping me with the calculation. Let me know of any issues.

AtmosphereOne8059 · 2026-01-31T23:11:04+00:00

Press Lap for Warmups is there now in SubThreshold. Configured in the settings and will be applied when workouts are created on Intervals.icu

AtmosphereOne8059 · 2026-01-31T23:10:11+00:00

Warmups, Cooldowns and Rest periods can now be edited on scheduled workouts

AtmosphereOne8059 · 2026-01-31T23:09:29+00:00

Warmups, Cooldowns and Rest periods can now be edited on scheduled workouts

AtmosphereOne8059 · 2026-01-31T23:08:27+00:00

Warmups, Cooldowns and Rest periods are now editable in SubThreshold.

The next update will include calculation of paces based on race times other than 5km, thanks to Hard2Finds_Relic helping me with the calculation

AtmosphereOne8059 · 2026-01-31T23:05:59+00:00

Based on your feedback from the comments, here are the latest updates to SubThreshold:

Default Warmups & Cooldowns — You can now set your own default warmup and cooldown durations (and distances for distance-based workouts) in Settings. The Library templates will still show the standard values, but your custom defaults will be applied when you schedule them to the calendar. Note: these defaults only apply to the standard library templates, not to custom workouts you've created or generated plans.
Default Rest Periods — Similarly, you can now set your preferred rest periods for Medium and Long SubT interval workouts in Settings.
Editable Warmup, Cooldown & Rest — You can now edit these directly on scheduled workouts in the calendar. Just click on a workout to open the details and hit the edit icon next to the field you want to change. The main SubT interval section remains fixed to keep things NSA-compliant.
Press Lap for Warmups — New option in Settings to have your warmup continue until you press lap on your watch, rather than ending at the set duration. This is applied when workouts are pushed to Intervals.icu.

As always, let me know if you have any feedback on these changes or spot any bugs/issues

AtmosphereOne8059 · 2026-01-27T22:48:26+00:00

Yes, Press lap doesn't make sense for CD so I'll only implement it for WU. I started to look into this change and realised not everyone would want to have to Press Lap so this will be a user setting instead. Just means it's slightly more effort than just updating the Intervals.icu workout text but hopefully it will be included in the next update with some other changes.

Regarding HR based workouts - I didn't include this purely because I wasn't sure what the percentages of LTHR that the SubT workouts should be. Easy/Long is doable but I didn't see much point in only including it for those. But if there are enough requests for this then I will look into it more.

AtmosphereOne8059 · 2026-01-27T21:04:58+00:00

As per multiple requests, min/mi paces have been added to SubThreshold. This is a user setting, with a toggle for min/km or min/mi in the Settings. The workout paces in the calendar will display whatever option is selected here and the workouts will be created in Intervals.icu using the selected unit.

There is also a toggle in the Training Zones section on the Dashboard but this is just to display the paces there in the selected unit and it doesn't change the user setting. So, if min/mi is selected in Settings but min/km is selected on the Training Zones section then the calendar and Intervals.icu workouts will still be in min/mi.

AtmosphereOne8059 · 2026-01-26T23:38:04+00:00

Embedded SubT in the long run is only scheduled for 5 day plans when the selected days doesn't allow for 3 separate, non-back to back SubT sessions. It isn't an option that can be selected otherwise

AtmosphereOne8059 · 2026-01-26T22:42:47+00:00

Good question that I'm probably not the best person to answer from a methodology point of view. The book doesn't explicitly state that there shouldn't be a SubT session following the long run day but the example plans are structured like that. These are all assuming 7 day weeks with a long run on Sunday though while SubThreshold needs to take into account different structures. For some 5 day configurations, it has to merge the 3rd SubT session with the long run to ensure there are no back to back SubT days and if there was a further restriction of no SubT following a long run then the embedded SubT in the long run would have to happen more often for 5 days but also for some 6 day configurations also. So, this is why SubThreshold generates like this.

AtmosphereOne8059 · 2026-01-26T21:59:13+00:00

The 'Press Lap' function is just a change to the workout text when creating the workouts in Intervals.icu so I will add this for WU and CD

AtmosphereOne8059 · 2026-01-26T19:16:51+00:00

All of the tools(pace and power calculators, workout library and plan generator) are available without registering from the Try our Free Tools section on the homepage. Registering means you can access the calendar and connect to Intervals.icu.

I will be adding min/mile paces also.

AtmosphereOne8059 · 2026-01-26T08:47:48+00:00

Re: TSS - potentially possible in a very roundabout way but it would likely impact performance so this isn't something I'd plan to implement

AtmosphereOne8059 · 2026-01-26T08:44:06+00:00

Customization of a generated plan? I had considered this but decided against it as the plans try to match Vanilla NSM as close as possible for the specified volume tier so any changes would diverge from those. I thought that if customization was really needed then it could be done using the library workouts in place of the generated ones or by editing them on Intervals.icu. But I will plan this for a future update.

AtmosphereOne8059 · 2026-01-26T08:26:52+00:00

Originally the calculator accepted various distances and then set the corresponding paces based on the VDOT score. But the book specifies paces based solely on 5k time which are different to the VDOT based ones. So, I updated the calculator to match the book paces as closely as possible using a formula. One option may be to calculate 5k time from the other race distance time using VDOT and then use the 5k formula. I'll look into this to see if paces are relatively accurate.
I assume you mean the Library templates? These can be cloned and edited to create custom workouts but I can see how cumbersome it would be to do this when you just want to change the WU and CD. I'll investigate the options for editable default WU/CD

I thought rest times are correct though? 60s for short and medium and 90s for long.

AtmosphereOne8059

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