999m x 6 (rest 90s) R20/24/20/24/20/24 Start the R20 at 2km plus 16. Increase pace 6s/500m for the R24. 2K plus 16 means that the pace for 500m shown on the monitor is 16 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 + 16 would be 2:16/500m)