Dial It In 
Tabata x 4 Rounds
r20 / r24 / r28 / r30
Rest around 2 minutes between each round
DF 122

Start at around 90% of your 2k pace at r20 and go with feel. Use your strength, build into it and go by feel as you progress through each interval. Finish strong with big sets under fatigue. Targets for the last round are 110-115%.