3 × 10 minutes
The longest, most patient session. Stay smooth. If the first rep already feels hard, the pace is too fast.
Three sessions a week, just under threshold
Controlled work that adds up.
Norwegian Singles is three quality sessions a week — NS1, NS2, NS3 — run just under threshold. You finish able to do one more rep. The app keeps that honest. Join via Envol Swimrun for the community, or work with Tom directly.
Both paths include this appSame Norwegian Singles coaching50% off after 3 months if you stay
The programme
Three controlled sessions. That is the week.
Norwegian Singles takes the useful idea from Norwegian-style endurance training — a lot of work close to threshold, almost none of the smash — and fits it into one quality session a day. Fitness comes from stacking weeks, not from one heroic workout.
5 × 6 minutes
The same quality work in shorter reps, a touch faster. The last rep should look like the first.
10 × 3 minutes
The sharpest session of the week — still controlled, not a 5K. The trap is racing it.
Just under threshold
These are not VO2 max workouts. You should finish most sessions feeling you could have done one more rep. That is the point.
Easy days stay easy
An easy day between each quality session. If the easy runs drift to moderate, the week stops being Norwegian Singles.
How you ran it
Your 5K sets the pace row. After each session the app shows how you ran it — versus target, splits, recoveries, course — so you and Tom can see the pattern, not just a file.
Choose your path
Two memberships. Same coaching app.
Both paths include Tom's Norwegian Singles programme and full access to this training app. On Envol Swimrun, Norwegian Singles is a dedicated membership tier — separate from other Envol plans — that unlocks the app alongside the wider swimrun community, discounts and events.
Ideal for international athletes
E
Norwegian Singles on Envol
Community + coaching + app
79 €/ month
Stay 3 months, then continue at 50% off
Subscribe to the Norwegian Singles tier on Envol for Tom's programme, this app, and the full Envol member experience — global community, partner discounts, endorsed races and the Envol platform.
Coaching & app
- Tom's Norwegian Singles coaching programme
- Personal training dashboard in this app
- Weekly log, effort tracking and objective review
- Training history, benchmarks and cohort insight
- Structured methodology built for consistent progress
Plus Envol membership
- Global swimrun community — 200+ members across 20+ countries
- Envol platform, chat groups and training partners
- Race discounts on Envol-endorsed events (up to 40% off)
- Gear and training plan member discounts
- Access to Envol races, camps and member meetups
TJ
Direct with Tom
Norwegian Singles cohort only
590 kr/ month
Stay 3 months, then continue at 50% off
For athletes who want Tom's structured Norwegian Singles coaching and this app — without the wider Envol community, discounts and events package.
What's included
- Tom's Norwegian Singles coaching programme
- Personal training dashboard in this app
- Weekly log, effort tracking and objective review
- Training history, benchmarks and cohort insight
- Structured methodology built for consistent progress
Save versus Norwegian Singles on Envol if you only need the programme and app.
Three months, then half price
Give the programme enough time — then stay on at 50% off
We ask everyone to commit to the first three months so we can collect enough training data for solid conclusions. If you continue after that, your membership drops to 50% of the monthly price — on both Envol Norwegian Singles and direct with Tom.
App access through Envol requires the Norwegian Singles membership specifically — other Envol plans do not unlock this app. Join via the paywall above, then set up the app with the same email as your Envol account. Direct members confirm email, then complete monthly billing with Tom before onboarding.
What is Envol?
Swimrun community, coaching and events — worldwide.
Envol Swimrun brings together 200+ swimrunners across 20+ countries with expert coaching, member discounts on races and gear, training plans, and hosted events from camps to endorsed races. Norwegian Singles through the Norwegian Singles tier on Envol includes all of that — plus this app.
Global community
Connect with swimrunners worldwide, find training partners and stay part of a worldwide tribe.
Member benefits
Race discounts, gear partner offers, training plans and access to Envol-hosted events and camps.
Expert coaching
Certified coaches who race what they teach — the same standard Tom brings to Norwegian Singles.
The coaching app
Less guesswork between sessions.
Whether you join through Envol or directly with Tom, this app keeps the useful parts of training in one place — so athlete and coach can focus on the pattern, not chase information across tools.
Training that stays connected
Bring completed sessions into the week and see the work alongside your intended structure.
A simple weekly rhythm
Review the week, capture effort and recovery, then arrive at the next block with context.
Progress beyond one workout
Track pace, benchmarks and consistency across the programme instead of reacting to single days.
After you choose
What happens next
Envol path
Get Norwegian Singles, then set up the app
- 1Join the Norwegian Singles membership via the Envol paywall (including if you're already on a different Envol plan).
- 2Create your app account with the same email as your Envol Norwegian Singles membership.
- 3Confirm your email, finish your profile, and start logging training.
Direct path
Sign up, subscribe, onboard
- 1Create your account on this site.
- 2Confirm your email address.
- 3Complete secure monthly checkout with Tom.
- 4Personalise your profile and open your dashboard.
Ready when you are
Pick the membership that fits how you want to train.
Norwegian Singles on Envol for the full swimrun experience. Direct with Tom for the programme and app only. Stay three months for the data — then continue at half price.
Questions? Email Tom at fwdmotionsthlm@gmail.com.