2500m x 3 (rest 2m 30s) R24/26/28 Start at 2km plus 13 for the R24. Increase pace 2-3s per 500m for the R26 and a further 2-3s for the R28. 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)