The pacing pattern
Most PRs come from a slightly negative split. Aim for: lap 1 at goal pace, lap 2 +1–2s, lap 3 the hardest mentally (hold pace), lap 4 empty the tank.
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The third lap problem
Almost every blown mile happens on lap 3. The race feels hard, the finish feels far, the crowd is quiet. Plan a single cue ('relax shoulders', 'turnover') and use it.
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