2500m/1250m/2500m (rest 2m) R20/26/20 R20 at 2km plus 18 and increase the R26 by 8s/500m 2K plus 18 means that the pace for 500m shown on the monitor is 18 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 18 would be 2:18/500m)