15m/10m/5m (rest 2m 30s) R18/22/26 Start at 2km plus 20. Improve 5-6s for the R22 and a further 5-6s per 500m for the R26. 2K plus 20 means that the pace for 500m shown on the monitor is 20 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 + 20 would be 2:20/500m)