200m x 10 (rest 1m) Start at 2km minus 6. improve if possible. 2K minus 6 means that the pace for 500m shown on the monitor is 6 seconds faster than their average pace for their fastest 2000m effort (so for a 8:00 2K – the average would be 2:00 – therefore 2K - 6 would be 1.54/500m)