250m x 12 (rest 1m) 2km minus 2 start and improve. 2K minus 2 means that the pace for 500m shown on the monitor is 2 seconds faster than their average pace for their fastest 2000m effort (so for a 8:00 2K – the average would be 2:00 – therefore 2km minus 2 would be 1.58/500m)