4000m x 3 R22 (rest 2m) Stick close to 2km plus 15-16s/500m for all reps. 2K plus 16 means that the pace for 500m shown on the monitor is 16 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 16 would be 2:16/500m)