The above pic is me running some trails in Melbourne from 2014
We are over half way in the Running ABC's and today, the letter N is for Negative Split
The concept of running a negative split is pretty simple in theory, the term simply means to pace yourself in a race or training session to make sure the second half of the run is faster than the first. For example, if you run your first 5k in 30 minutes, you run the second 5k in 29 minutes.
For advanced and elite runners this has been a racing tactic promoted for a long time and seems to pay high dividends with many world records for middle and distance runs using this racing tactic. I am not 100% percent convinced this is the best way to reach a PB, especially if you are starting out or a middle of the pack runner. There is some merit to the fact that a runner needs to make sure they are pacing at a rate that can be sustainable for the entire duration, so a negative split allows the running to start slower than they normally would before running harder for the second half of the race.
Training with this method is a great way to build confidence in your runs. Of course if you decide to use this tactic in a race, training this way will also make sure you have the ability to pull it off when you need to.
Strava data shows just how difficult a negative split is to achieve during 2016 where they held the Back Half Challenge: https://blog.strava.com/back-half-challenge/
This included the opportunity to post negative split marathons on certified coursed to score a free pair of New Balance Shoes. The stats from Strava showed that only 3.6% of runners who ran the New York Marathon and 6.3% of runners in the Boston marathon were able to run a negative split.
I personally believe negative splits are a great way to train especially when your running easier runs. I tend to believe that constant steady pace is the best method to run a race, but a cool head at the start of a race and not sprinting with the lead pack are the best options.
If you missed my earlier posts, you can see them at the following link:
@run.vince.run/the-abc-s-of-running-the-letter-a
@run.vince.run/running-abc-s-b-is-for-bq
@run.vince.run/the-running-abc-s-c-is-for
@run.vince.run/d-is-for-doms-in-the-running-abc-s
@run.vince.run/running-abc-s-e-is-for-epoc
@run.vince.run/continuing-our-running-abc-s-f-is-for-fartlek
@run.vince.run/g-is-for-glutes-in-the-running-abc-s
@run.vince.run/in-our-running-abc-s-h-is-for-heart-rate-zone
@run.vince.run/in-the-abc-s-of-running-i-is-for-interval-training
@run.vince.run/j-is-for-in-the-running-abc-s
@run.vince.run/in-the-running-abc-s-k-is-for-kenya
@run.vince.run/for-the-running-abc-s-l-is-for-lactic-acid
@run.vince.run/in-our-running-abc-s-m-is-for-marathon