250m x 10 (rest 2m) Start at 2km -5. Improve if possible. 2K minus 5 means that the pace for 500m shown on the monitor is 5 seconds faster than their average pace for their fastest 2000m effort (so for a 8:00 2K – the average would be 2:00 – therefore 2km minus 5 would be 1.55/500m)