1500m x 3 (rest 4m) Start at 2km plus 4-5. Improve if possible. 2K plus 5 means that the pace for 500m shown on the monitor is 5 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 5 would be 2:05/500m)