2m x 8 (rest 2m) R30 2km plus 1-2. Stick close. 2K plus 2 means that the pace for 500m shown on the monitor is 2 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 2 would be 2:02/500m)