5m/1m/5m/1m/5m/1m/5m/1m/5m R20/R30 Start at 2km plus 16-17. R30 at 2km pace - 2 2K plus 16 means that the pace for 500m shown on the monitor is 16 seconds slower than their average pace for their fastest 2000m effort (so for a 8:00 2K – the average would be 2:00 – therefore 2K + 16 would be 2:16/500m)