2 mins (90s/30s) - rest 1m x 12 R20/30 90 sec at R20 - 2km plus 15. 30s at R30 2km 2K plus 15 means that the pace for 500m shown on the monitor is 15 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 15 would be 2:15/500m)