Discover the methodical system used by a middle-aged former time trial cyclist to conquer the often challenging world of running. This guide details the author's journey from a 28-minute 5k to achieving a 15:01 5k time and a 2:24 debut marathon.

• Provides a sustainable pathway for time-crunched runners to maximize training effectiveness.
• Includes sample training weeks, load management strategies, and pacing guidance.
• Covers training principles applicable from the 5k distance through to the marathon.
• Offers an in-depth look at the theory behind the Norwegian Singles Method philosophy.
• Features a foreword by Marius Bakken MD, an expert on the 'Norwegian Double Threshold' system.

• Binding: Paperback
• Language: English
• Print Length: 223 pages
• ISBN 13: 979-8276477053
• Item Weight: 390 g
• Dimensions: 191 x 13 x 235 mm (19.05 x 1.3 x 23.5 cm)
• Release Date: November 28, 2025

• Author: James Copeland
• Editor: Asha Zimmerman MD
• Illustrator: Nathaniel Burness
• Foreword: Marius Bakken MD

Learn how to apply these proven principles to your own running schedule, taking your busy life and training limitations into consideration for optimal results.