500m x 4 (rest 3m) Start at 2km minus 2. Improve if possible. 2K Minus 2 means that the pace for 500m shown on the monitor is 2 seconds faster than their average pace for their fastest 2000m effort (so for a 8:00 2K – the average would be 2:00 – therefore minus 2 would be 1:58/500m)