1250m x 4 (rest 3m) R24/26/28/30 Start at 2km plus 11. Increase 3s on the previous completed interval pace. 2K plus 11 means that the pace for 500m shown on the monitor is 11 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 + 11 would be 2:11/500m)