2000m x 4 (rest 3m) R22/24/26/28 Start at 2km plus 15. increase pace 2-3s per rate increase. 2K plus 15 means that the pace for 500m shown on the monitor is 15 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 15 would be 2:15/500m)