Nurmi steigerung guided run

Listen to the background to Nurmi’s steigerung run below or run the full steigerung off-the-clock. This guide was scripted and recorded for the off-track running rather than the performance series. It provides a similar workout and helps to develop a strong basis for your own internal pacing.

Paavo Nurmi and the Interval “Steigerung” RUN

2 minutes in “steigerung” (start at 60 % of your ability and build it up until you reach the final meters of the 2 minutes at 100% of your effort level)

1 minute recovery jog slow

Repeat x 9

(total time 47-67 minutes depending on warm up and cooling down )

This is a run inspired by and based on Paavo Nurmi’s approach to interval training.

The Finns devised a more systematic approach to interval training about 100 years ago. 

Paavo Nurmi, one of the best middle- and long-distance runners at the time included alternating fast and slow runs, or interval training. 

In terms of basic training knowledge, Nurmi was self-educated. He was one of the first top athletes who had a systematic approach in training. Walking, running and calisthenics were the main elements of his harsh training regimen. He learned to measure his pace and its effects with a stop watch, and never raced without one in his hand.

The 1920 Olympic Games at Antwerp made Paavo Nurmi a star in Finland. His first Olympic race, the 5000 metres, ended in bitter defeat to Joseph Guillemot of France. This was to be the only time that Nurmi lost in an Olympic final to a foreign runner, however. In the following days he won gold medals in 10 000 metres and the cross-country race, adding a third one in the team event of the latter.

He went on to break world records in most distances from 1500 metres to 10 000 metres, meticulously executing his carefully planned time schedules with not much fear from competition. He once put his guiding principle to words: “When you race against time, you don’t have to sprint. Others can’t hold the pace if it is steady and hard all through to the tape.” In the end of 1923 Paavo Nurmi held the world records in three prestige track events: the mile, 5000 metres and 10 000 metres. No-one has done that before or since.

The Games of the VIIIth Olympiad in Paris in 1924 were the finest hour of Finnish athletics and Paavo Nurmi in particular. In six days Nurmi won five gold medals: three individual ones and two in team events. His most legendary feat was to win the 1500 and the 5000 metres with less than two hours between the two finals. He also won the cross-country race and led Finland to gold medals in the cross-country team competition and the 3000 metres team race. The French magazine Miroir des Sports wrote: “Paavo Nurmi goes beyond the limits of humanity.”


As Paavo Nurmi would run regularly train 3 times a day we have adapted similar principles from his training.
As always it is essential to warm up 10-20 minutes before starting this “Steigerung” RUN.
With the build up from 60% effort to full out (100%) effort at the end of the 2 minutes, it is essential to jog slowly during the 1 minute recovery.
Obviously a cooling down of 10-20 minutes is ever so important.