Variable Distance 2k/1k/2k/500/2k/1k/2k rest 1:30 rates 22/24/26* 2000m reps at 2k + 17-18 seconds ar r22; 1000m reps at 2k + 10-12 seconds or faster at r24r; 500m at 5k pace or faster (2k + 6) at r26