Progression reduce average lap times to as fast as possible. Day 2 Build up to running 32 x 200m in 45secs with 20secs rest. 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.