4k/3k/2k/1k (rest 2m 30s) 22/24/26/28 Start at 2km plus 16. Increase pace2s/4s/6s respectively on previous completed interval. 2K plus 16 means that the pace for 500m shown on the monitor is 16 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 16 would be 2:16/500m)