400m x 6 (rest 1.30) Start at 2km minus 3-4. Increase if possible,. 2K minus 4 means that the pace for 500m shown on the monitor is 4 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 4 would be 1:56/500m)