4,000 meters
1st 1,000 (5K +10)
2nd 1,000 (5k +8)
3rd 1,000 (5k +6)
4th 1,000 (5k +4)
Rate 26

3 min rest

2,000
1st 1,000 (5k +2)
2nd 1,000 (5k pace)

2 min rest

1,000
1st 500 (5k, 5k-2)
2nd 500 (5k-2 – -4)