3 Build up to running 8 x 800m in 3 minutes with 90secs rest. Progression increase speed of reps when original time becomes easy. Day 4 Build up to running 6 x 1000m in 3mins 45secs with 2mins rest. Progression aim to improve time of reps. Day 5 Build up to running 4 x 1500m in 5mins, 37.5secs with 3 minutes rest.
Progression reduce average time for repetitions.
Progression increase average speed of repetitions. If Nurmekivi s edict is followed to the letter, it will only be necessary to do a thorough warm-up up and then 10 minutes of each of the above sessions. This would virtually halve the volume for each day. It is suggested that 10 minutes should be the starting point and a goal for 20 minutes is preferable. Now, there is nothing against all the physiologists work quoted being used in part to form a complex programme.