3km/2/1/2/3km 18/22/26/22/18 2km plus 20 for the R18. Increase pace 6s and a further 8s respectively. Return paces. 2K plus 20 means that the pace for 500m shown on the monitor is 20 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 20 would be 2:20/500m)