1250m/500m/250m x 2 (rest 4m/3m/2m Start the 1250 at 2km plus 4. Increase pace. 2K plus 4 means that the pace for 500m shown on the monitor is 4 second 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 4 would be 2:04/500m)