1500m x 4 (rest 4m) Start at 2km pace plus 6-8s/500m. Increase pace if possible throughout. 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)