8km Speed bump session 18/18/28/18/18/28/18/18 R18 at 2km plus 20. Increase pace 10-12s/500m for the R28 speed bumps. 2K plus 20 means that the pace for 500m shown on the monitor is 20 seconds slower than their average pace for their fastest 2000m effort (so for a 8:00 2K – the average would be 2:00 – therefore 2K + 20 would be 2:20/500m)