Variable Time 6x 5:00 (2:00/2:00/1:00 cont.) rest 3:00-6:00 rates 18/20/22, 20/22/24, 22/24/26, 24/26/28, 26/28/30, 28/30/32 2k PB pace + 20-22 seconds at r18, +18-20 at r20, +16-18 at r22, +14-16 at r24, +12-14 at r26, and +10-12 at r28. Increase pace at least -2 seconds from previous with each rate increase.