6km/4km/2km (rest 2m) R20/22/24 Start at 2km plus 18. increase pace 2s/500m for the R22 and a further 3s for the R24. 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)