3000m/1000m/3000m (rest 2m) R22 at 2km plus 15/16. Increase pace 12-13s/500m for the R30. 2K plus 15 means that the pace for 500m shown on the monitor is 15 second 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 15 would be 2:15/500m)