2m 30s x 6 (rest 2m) 2km plus 3 start. Improve for a hard effort. 2K plus 3 means that the pace for 500m shown on the monitor is 3 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 3 would be 2:03/500m)