NSA Running vs Laktic Pace Calculator

Run Smarter (and harder) with the Norwegian Singles Approach (NSA) Calculate personalized training paces based on the proven Norwegian Singles Approach. Science-backed paces tailored to your fitness. WHAT YOU GET - Sub-threshold interval paces (3, 6, 10 minute reps) - Easy running pace that's actually easy - Distance-based equivalents (800m, 1600m, 2km+) - Race predictions (5K, 10K, Half Marathon, Marathon) - Training structure guidance WHY IT WORKS - 3 sub-threshold workouts per week - Truly easy running on other days - One long easy run weekly - No brutal VO2 max intervals - Sustainable intensity Build fitness without burnout. Quality volume while staying fresh. THE SCIENCE Based on elite Norwegian methods, adapted for everyday athletes by James Copeland. Sub-threshold training just below lactate threshold maximizes gains sustainably. FEATURES INSTANT PACE CALCULATOR Enter 5K time, get personalized paces. Time-based and distance-based options. Heart rate guidance included. TRAINING GUIDANCE Weekly structure, rest intervals, heart rate tips, adjustment strategies. EDUCATION Interactive tutorial, comprehensive FAQ, race prep guidance. PERFECT FOR Competitive runners, intermediate/beginner runners, recreational athletes, former cyclists/triathletes, 4-8 hour/week training volume. HOW IT WORKS 1. Enter 5K time 2. Get personalized paces 3. Follow: Easy → Sub-T → Easy → Sub-T → Easy → Sub-T → Long 4. Time trial every 4-6 weeks 5. Update and improve BEAUTIFULLY SIMPLE No subscriptions. No complicated plans. Just effective training paces. DISCLAIMER Not affiliated with James Copeland. Based on "Norwegian Singles Method: Subthreshold Running Kept Simple." Consult healthcare professional before starting training. Educational purposes only. Purchase the book for complete methodology and detailed plans.

Today's threshold paces, adjusted for the heat. Enter a race PR, track or road, and get LT1, Sub-T and LT2 ranges slowed for the temperature and dew point at your track, now or at practice time. Coaches: add your roster, write a note, and share the board as a card. Enter a 5000m, 3200m, 3000m, 1600m, mile or 1500m PR, or a 5 mile, 10K, half marathon or marathon PR, and the app computes the Track and Road Performance training zones: Easy, Long Run, Steady, and the three threshold zones LT1, Sub-T and LT2, with race-pace rows for road distances. Miles or kilometres, your choice. Get today's temperature and dew point for your location, pick a practice time for that hour's forecast, search a city or ZIP, or type the numbers yourself, and every pace is slowed by the heat penalty. The adjustment is scaled by rep length. Short threshold reps with recovery build less heat load than continuous running, so 1–3 minute reps take half the penalty, 4–6 minute reps three-quarters, and 7–10 minute reps and continuous runs the full amount. Within each threshold zone, short reps sit at the fast end of the range, medium reps in the middle, and long reps at the slow end. Every pace shows the per-mile range and the seconds-per-400 m split, so it goes straight to the track. For coaches: keep a roster of athletes on your phone and build a workout board for today's conditions. Pick a zone and rep length and see every athlete's heat-adjusted range, fastest first, filtered by group. Write a note on the board and share it as a card, along with today's paces, the heat, a new PR or a finished session. Log a session: type your reps and see hit, hot or cold against today's band. Export the roster as a file, import one from an assistant coach, or copy a share link that opens the same roster in the web version. How the heat model works: heat score = temperature °F + dew point °F. At 100 or below there is no adjustment. The penalty rises to 10% at 180. Above 180 the app tells you running is not recommended and shows paces at the cap for reference only. Privacy: your location is used only to fetch the weather and the town name. Athlete names and PRs stay on your device unless you export or share them; share cards are drawn by our server from the numbers on screen and are not stored. Sign-in is optional. No tracking, no ads. Training guidance, not medical advice. Use judgment in extreme conditions. Pace engine: Track and Road Performance. Weather data by Open-Meteo.