Nurmekivi Nurmekivi, a noted Russian work physiologist, has a simple formula for quick fitness. That is at a sports person s best 3k speed. It will be necessary to ascertain this by doing a track time trial or a measured 3km road course. Here is a plan of different 3k pace sessions for a week with progressions. Day 1 Build up to running 16 x 400m in 90secs with 45secs rest.
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.