2500m x 3 R26 2km plus 10. Improve if confident R28 would be faster. 2K plus 10 means that the pace for 500m shown on the monitor is 10 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 10 would be 2:10/500m)