Tempo 6x (6:00 cont.) 3:00/2:00/1:00* rest 3:00-6:00 Each time interval is split 3:00, 2:00, 1:00, with a different order every set (two sets of each order). Target 2k/4k PB pace + 14-16 to start, and aim to increase pace on each machine as the times decrease. No rest between machines, but take a 3:00 to 6:00 rest between sets, as needed.