1500m/500m/1500m/500m/1500m/500m (rest 2m) Start at 2km pace plus 11 for the R24. 2km pace minus 2 on the 500s. 2K plus 11 means that the pace for 500m shown on the monitor is 11 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 11 would be 2:11/500m)