1km/2km/1km/2km/1km - R28/22/28/22/28 (rest 2m) R28 at 2km plus 7. Decrease pace 7s/500m for the R22. 2K plus 7 means that the pace for 500m shown on the monitor is 7 seconds slower than their average pace for their fastest 2000m effort (so for a 8:00 2K – the average would be 2:00 – therefore 2K + 7 would be 2:07/500m)