1m x 20 (rest 1m) R20 Start at 2km plus 8. Increase pace if possible throughout with good form. 2K plus 8 means that the pace for 500m shown on the monitor is 8 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 8 would be 2:08/500m)