Can I do a split, Negative but I can do Negative Splits!

Happy Thursday. Yesterday I ran 4 miles on the treadmill and this morning I ran 6.2 miles on the treadmill. I’m taking a well deserved day off tomorrow. πŸ™‚

Instead of my typical run today, I ran negative splits.

I love negative splits but it took me some time to learn how to do them properly and to get used to them. Once I did, they helped me to improve my endurance and speed on my long runs and I credit them for my pr in the half marathon this year.

Running Negative Splits

In case you’re not familiar with them, negative splits are when you run the second half of your race, training run, etc, faster than the first half.

The reason negative splits work is because it can take your body several miles to get warmed up and for your muscles to get charged, your joints lubricated, and endorphins to flood your system and once that happens you can run faster without feeling any additional effort.

Anyone can benefit from running negative-splits but I found it even more beneficial when training for half marathons or longer races.

Because of the summer heat, I’m not running as far as I normally would so this morning I ran a 10K training run and I practiced my negative splits. I ran the first half in 30 min and the second half in 28:41.

I started out running a 9:40 pace and then after the first half I gradually sped that up to around 9:15. I finished the second half in 1:19 faster and it felt great.

The biggest challenge of the negative split run is to figure out what your starting pace should be. You don’t want to start out too slow or too fast. I ran negative splits for quite a few weeks before I narrowed it down so practice is the key in my book.

So, when running a negative split, you start slow and gradually build speed as you near the middle of your run. Try to hit your race place or as close to it as you can and when you get toward the end if you have some reserve, kick it in high gear and run full out.

Do you run negative splits? How often?

4 thoughts on “Can I do a split, Negative but I can do Negative Splits!

    • πŸ™‚ I’m so glad you said it. I love it too! It always reminds me of hungry runner girl’s quote about ‘it’s rude to count people as you pass them. out loud’ lol

  1. I am TERRIBLE at running negative splits. I am guilty of starting out too fast and then hitting the wall. Every time I run. Any advice on how to determine the best starting pace?

    • Great question! I usually start out at a moderate pace, slightly slower than what I run doing a tempo run. So, if you run tempo runs at a 9:30 pace, I’d start out at 9:40. Keep that pace until the half way point and then speed up. No matter what, don’t speed up til after the half. If at the end it seemed to easy, the next time you run gradually up your starting pace. It took me weeks to find the right balance but once you do, everything sort of clicks and you’ll know it. Good luck. πŸ™‚

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