4 x 2000 Meters change rate every 500m  rest 2 min

1.  20, 22, 24, 26 start at 5K+ 10
2.  24, 5K + 6, 26, 5K + 4 repeat
3.  Same as #2
4.  24, 5K + 6, 26, 5K + 4, 24, 5K + 6, 22, 5K + 8

Stretch