4km/3km/2km/1km (rest 2m 30s) 20/22/24/26 2km plus 18 start. Increase pace 2-3s/4s/6s/500m on previous completed rep. 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)