500m x 12 (rest 90s) Start around 2km pace plus 2-3s/500m. Increase pace if possible throughout. 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)