2000m x 4 (rest 2m 30s) R20/22/24/20 R20s at 2km plus 18. Increase pace 2-3s/500m for the R22 and a further 2-3s on the R24 Increment for each interval is taken from the completed previous interval and rate. 2K plus 18 means that the pace for 500m shown on the monitor is 18 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 18 would be 2:18/500m)