TABLE 4.

Training and psychological strategies to facilitate negative splits.

Category	Key strategies
Progressive long runs	Start slow and finish fast to simulate race day effort
Tempo runs with fast finish	Maintain a steady pace and accelerate in the final minutes
Negative split intervals	Interval sessions with increasing pace across repetitions
Pacing awareness	Use HR monitors, GPS, or RPE to develop control and awareness
Mental skills training	Visualization, mindfulness, goal-setting, and positive self-talk
Race-day planning	Course familiarization, environmental adjustments, and pacing targets