2250m x 4 (rest 2m) R20/24/20/26 Stick close to 2km plus 18. Improve 5-6s for R24 and further 2-3s for R26 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)