750m x 4 (rest 2m) R30 Start at 2km plus 3-4. Improve if possible. 2K plus 4 means that the pace for 500m shown on the monitor is 4 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 4 would be 2:04/500m)