Achieve a Faster 4K: Steady State Splits for Lightweight Runners

Question
Hi!
I currently have an 8:08 erg score (female soph lightweight novice). I would like to pull a 7:56 on my erg test in about a month
The workouts my coach gives me are 3x4k and things like that
What splits should I be pulling for these steady state 4ks to maximize my potential.

Answer
Hi Allie: You want to range between 2:20 and 2:30 on your 4Ks.  On your last 4K, try to maintain a 2:00 to 2:05 for the first 500.  This will keep your body geared up for breaking 8:00.

While the steady state will help you endure the middle 1000 of the 2K better, you need to schedule some workouts, where you are doing 6X500 @ 2:00 or better and workouts like that.  

Good Luck/AP