Ok, follow me on this one, but at the end, we are doing a step rate 2000m piece with the aim to target our 2k pace, with an increasing intensity. First we have 3 x 8 minute pieces; set this workout as an Intervals Variable workout with 3 timed pieces and the last a distance 2000m;
1- 2/2/2/2 @ 20,22,24,26 3minute Rest
2- 2/2/2/2 @ 22,24,26,28 3minute Rest
3- 2/2/2/1/1 @ 24,27,28,30,32 3minute Rest
4 - 500/500/500/500 @ (30,32),(32,34),(34,36),36+
The aim on the sections of the 2000m is to be a certain split above your race pace target;
(+6/8),(+4/6),(+4/2),(+2/0) so at the end of it, we should be +12-20s from out 2000m time and give us a good indication of our expectation around our target 2k time.
Have a listen to my explanation, and then rip into it! I was 16/17 seconds off my pace so feeling not bad about what my 2k time would currently be!
