1500m x 4 (rest 3m) R20/26/20/26 Start at 2km plus 17 for the R20. Increase pace 6-8s per 500m for the R26. Repeat. 2K plus 17 means that the pace for 500m shown on the monitor is 17 seconds slower than their average pace for their fastest 2000m effort (so for a 8:00 2K – the average would be 2:00 – therefore 2km plus 17 would be 2:17/500m)