4000m x 3 (rest 2m 30s) R20 Stick close to 2km plus 18s/500m 2K plus 18 means that the pace for 500m shown on the monitor is 18 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 18 would be 2:18/500m)