2m 30s x 12 R20 (rest 1m) Start at 2km plus 14. Improve. 2K plus 14 means that the pace for 500m shown on the monitor is 14 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 14 would be 2:14/500m)