What Is A Negative Split?

What does it mean to run a negative split? What’s a positive split? How do you run a negative split?

Here’s what you need to know about running a negative split and why it could be a good thing for you as a runner.

A negative split means that you complete the second half of a run or race quicker than the first half.

If you want to run a 50 minute 10k, then that might mean running the first 5k in 26 minutes and the second 5k in 24 minutes.

WHAT IS AN EVEN SPLIT?

An even split means that you run the same time for the first half as the second half of a run or race.

If a runner says they are aiming for an ‘even split’ in a race then it means they are hoping to maintain a consistent pace for the whole race.

For example, if you want to run a three hour marathon, that means starting the race at 6:50 per mile or 4:15 per km and trying to average as close to that pace as possible through the race.

WHAT IS A POSITIVE SPLIT?

A negative split means that you complete the second half of a run or race slower than the first half. This means that you slow down as the race progresses.

It’s not typical that someone plans to run a positive split. Positive splits typically happen because a runner starts too quickly, doesn’t have the fitness to maintain the pace they started at, or just had a bad run and they were forced to slow down.

WHY IS A NEGATIVE SPLIT GOOD WHEN RUNNING?

If you run a negative split, it means you haven’t slowed down near the end, which is a good sign of your running endurance and fitness.

Running a negative split also means that you’ve conserved energy in the first half of the race in order to speed up in the second half.

HOW DO YOU RUN A NEGATIVE SPLIT?

Here are some tips to help you master the negative split.

Practise running faster at the end of a run in training, so do fast finish long runs and progressions runs (we’ve got some suggestions below).
Do speed workouts where you’re running faster than goal pace when tired (try 5 x 1 mile threshold runs).
In a 5k or 10k race, it’s good to aim for an even split, speeding up over the final 1k if you can
In a half marathon or marathon, start out at goal pace or 5-10 seconds slower (per mile or km) and increase your pace as you go. Try to be within 30 seconds of your halfway split (so if you want to run a 2:00 half, try to be 59:30-1:00:30 at halfway). Wait until the final 5k to push for a fast finish in both a half marathon and marathon.
Make sure you’re taking on the right fuel as you run longer races. Aim for 30-60g of carbs per hour (or more if your stomach can handle it).
‘Banking time’ by starting out fast while you feel fresh is a bad idea in any race – don’t burn up energy early in a race as it’s way better to feel strong near end.

WORKOUTS TO HELP YOU RUN A NEGATIVE SPLIT

Try these workouts to help you run a negative split. The key to each of them is that you’re running faster towards the end of each session, which helps to build your endurance late in a run.

PROGRESSION RUNS

Progression runs mean you speed up as you go through the run. You typically get faster in set increments like one kilometre or one mile, or a time-based rep (i.e. 10 or 15 minutes).

To do a progression run, start out at an easy pace and increase 10-15 seconds per mile or kilometre each time. You want to end up running at or faster than your goal race pace. Here’s an example that we’ve used to run a sub-20 minute 5k.

FAST FINISH LONG RUNS

These are great long run workouts for marathon training and half marathon training. You can adapt them to your training but the idea is that you’re running fast in the second half.

15k easy to steady / 5k race pace
20k easy to steady / 10k race pace
5 x 5km getting a little faster each 5km block until you’re at goal race pace
10k easy to steady / 5km race pace / 2km steady / 5km race pace / 2km steady / 5km race pace / 1km easy
10 miles easy to steady / 10 miles race pace

RUN STRIDES OR HILL REPS AFTER AN EASY RUN

Adding in some speed or intensity at the end of an easy run can help to prime your body for getting faster towards the end of a run. A few suggestions:

In a 40-60 minute easy run, do the final 5 minutes at a tempo pace.
At the end of your easy run do 3-7 strides (do around 20 seconds per stride)
At the end of your easy run do 3-5 hill reps (do around 30 seconds per hill rep on a hill that’s 4-8% gradient)

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Here’s a negative split challenge video. The presenters had to get faster every kilometre – or they were out. How far do you think you could’ve gone?

What Is A Negative Split?