500m x 8 (rest 2m) Start at 2k minus 1. Improve if possible. 2K minus 1 means that the pace for 500m shown on the monitor is 1 seconds faster than their average pace for their fastest 2000m effort (so for a 8:00 2K – the average would be 1:59 – therefore 2km minus 1 would be 1:59/500m)