I’m glad to know this is a major toughie for others as well. 
I thought there was something wrong with me. But I’ve also found that the first time after a long time doing this can be a disaster, but it quickly gets easier. (well, like most MB exercises, I suppose).
Svincenz, what do you do for 4km of tempo, usually? (do you add something in the end to the long+short circuit?)