4m x 4 (rest 3m) 2km plus 4-5 start. Improve for a hard effort. 2K plus 4 means that the pace for 500m shown on the monitor is 4 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 4 would be 2:04/500m)