30 mins (15/10/5) 20/24/28 R20 at 2km plus 18. Increase pace 6s for 24 and a further 8s for the R28. 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)