500m x 4 (rest 3m) Start at 2km minus 3. Improve if possible. 2K minus 3 means that the pace for 500m shown on the monitor is 3 seconds faster than their average pace for their fastest 2000m effort (so for a 8:00 2K – the average would be 2:00 – therefore 2km minus 3 would be 1.57/500m)