Although I’ve been running for several years, there is an art of running that I have not mastered; running negative splits. There is a finesse that is required when using this technique to nail your race goals. So, what is it? And, how do you do it? What is the benefit?
Running a negative split race means running the first half slower than the first. Most of the time, this is suggested for longer distance races but can also be used in 5k and 10k. The key behind setting yourself up to be successful with this method is to train this way and to accurately predict your race times.
What I would suggest first is running a 5k or 10k to set up your training schedule accordingly. Don’t worry about running a negative split race, just go for it. Take you race results and plug them into the McMillian calculator (google it) to find an estimate for your race times. Then, train running the first half of your workout 10-20 seconds slower than this pace and, the second at race pace. Try this method for one workout a week for the second half of your training cycle. So, if you are training for a half marathon for 12 weeks, starting in week 6 run this workout once for half the distance of your goal race.
Come race day you will be ready to use this technique to blast past people at the end of the race. You can learn so much about patience when using this method. As others pass you in the beginning of the race, hold on to your confidence. As the miles build gradually increase your pace at about 5 seconds per mile. You won’t be disappointed in the results.
A negative split race run well is the key to long distance success. I’ve mastered it in the half but not yet for the full marathon. So, be patient, it will take some time to perfect! Good luck! And happy training!!
Thanks for the tips! I did my first negative split long run 2 weeks ago without even trying, and it felt so good to be able to finish strong
Super cool. It’s fun when you don’t even have to think about it.
I have yet to master the negative split for the marathon as well. But I always try to run most of my runs with a negative split. I just like that I feel strong when I finish.
Thats great! It’s always good to have a nice long warm up and cool down for every run!
Great info, I only run negative splits and you’re right about the patience. Nothing beats the feeling of sprinting across the finish line while everyone else is struggling to finish. Merry Christmas!
Training is certainly key to any size of a race. While I have tried a slower pace in the beginning of a run a few times, I find I have to really bust butt to make it Back To a respectable, time. To me now, it is like giving up seconds or distance that you have to make up. I don’t like doing that. But I don’t run to finish, I run to place or beat my best time.
Training, whether reverse spits or doing intervals, allows me to know my ‘my pace’. I think if you are sprinting at the end of a race you did not run hard enough during the race. As fun as that may be, you are just passing slower runners. Either way though, good training is key.
thanks for the tip:) running negative slip is like an icing on the cake.
I will def. try this halfway through my training! Thank you!
This sounds really interesting. I might give it a go. I’m always looking for a way to get faster.