{"id":13346,"date":"2023-10-08T10:50:25","date_gmt":"2023-10-08T09:50:25","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=13346"},"modified":"2023-10-08T10:50:26","modified_gmt":"2023-10-08T09:50:26","slug":"how-to-use-negative-splits-to-race-faster-and-happier","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/how-to-use-negative-splits-to-race-faster-and-happier\/","title":{"rendered":"How to use negative splits to race faster (and happier)"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:125.03052503053%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:125.03052503053%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:125.03052503053%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:125.03052503053%; }img#mv-trellis-img-5{display:block;}<\/style>\n<p>When I finished my half marathon I couldn&rsquo;t believe how much of a slog it was.<\/p>\n\n\n\n<p>Far from finishing strong, I found myself tiring between miles 9 and 13 and as a result my mile times and overall race time suffered.<\/p>\n\n\n\n<p>I later found out that this is where negative splits can help!<\/p>\n\n\n\n<p>How you run a race is just as important as how you finish a race.<\/p>\n\n\n\n<p>In order to finish strong, you can&rsquo;t just expect to attack the race from the very beginning and achieve your next PB.<\/p>\n\n\n\n<p>Even elite athletes use race strategies like negative splits to improve their race times.<\/p>\n\n\n\n<p>But what exactly are negative splits and how can they help you to run faster, and more importantly, happier?<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>What are negative splits?<\/li>\n\n\n\n<li>Negative splits vs positive splits<\/li>\n\n\n\n<li>What are the benefits of negative splits?<\/li>\n\n\n\n<li>How do you train to run negative splits?<\/li>\n\n\n\n<li>How to run a negative split to smash your next PB<\/li>\n\n\n\n<li>5 negative split workouts to try<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get started!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-533x1024.webp\" alt=\"negative splits\" class=\"wp-image-13347\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-533x1024.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-156x300.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-768x1475.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-500x960.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-625x1200.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-150x288.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"negative splits\" class=\"wp-image-13347 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-533x1024.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-533x1024.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-156x300.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-768x1475.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-500x960.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-625x1200.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-150x288.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is a negative split run?<\/strong><\/h2>\n\n\n\n<p>Negative splitting is a pacing strategy used in races by both elite and amateur athletes.&nbsp;<\/p>\n\n\n\n<p>A negative split run is when you run the second half of the race faster than the first half, so you finish the race faster than you started.&nbsp;<\/p>\n\n\n\n<p>Let&rsquo;s take a look at a few examples:<\/p>\n\n\n\n<ul>\n<li>If you run a 5k (3.1 miles) in 25 minutes and run the first half (1.55 miles) in 13 minutes and the second half (1.55 miles) in 12 minutes, you&rsquo;ve run a negative split.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul>\n<li>Likewise, if you run a 10k (6.2 miles) in 45 minutes and you run the first half (3.1 miles) in 24 minutes and the second half (3.1 miles) in 23 minutes, you&rsquo;ve run a negative split.<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-an-8-minute-mile\/\" data-type=\"post\" data-id=\"8983\">How to run an 8 minute mile: 8 ways to run faster<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Negative splits vs positive splits<\/strong><\/h2>\n\n\n\n<p>When you complete the first half of a race faster than the second half, this is known as positive splitting.&nbsp;<\/p>\n\n\n\n<p>While negative splitting seems to get all the attention when it comes to pacing strategies, there are times when positive splitting can yield the best results.<\/p>\n\n\n\n<p>One <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17149992\/\" target=\"_blank\" rel=\"noopener\">study<\/a> found that in order to optimise performance during a 5k run, runners should start the initial 1.63km at paces 3 to 6% greater than their current average race pace.<\/p>\n\n\n\n<p>However, for longer distance runs like the marathon, positive splitting has been shown to be detrimental to running performance.<\/p>\n\n\n\n<p>By running the first half of the marathon faster, research has shown there is increased oxygen consumption, a higher level of fatigue and an increased rate of perceived exertion (RPE).&nbsp;<\/p>\n\n\n\n<p>The bottom line? Positive splitting may yield better results over shorter distances like the 5k.&nbsp;<\/p>\n\n\n\n<p>Whereas negative splitting is considered a better pacing strategy for longer distances like the half marathon and marathon.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-pace-your-run\/\" data-type=\"post\" data-id=\"1150\">How to pace your run: 4 simple tips for effective pacing<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-1-819x1024.webp\" alt=\"negative splits\" class=\"wp-image-13348\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-1-819x1024.webp 819w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-1-240x300.webp 240w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-1-768x960.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-1-864x1080.webp 864w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-1-960x1200.webp 960w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-1-150x188.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-1.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-1-819x1024.webp\" alt=\"negative splits\" class=\"wp-image-13348 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-1-819x1024.webp 819w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-1-240x300.webp 240w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-1-768x960.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-1-864x1080.webp 864w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-1-960x1200.webp 960w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-1-150x188.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-1.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-1.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are the benefits of negative splits?<\/strong><\/h2>\n\n\n\n<p>There are many benefits to negative splitting.<\/p>\n\n\n\n<p><strong>#1 They&rsquo;re easier to manage<\/strong><\/p>\n\n\n\n<p>Arguably, negative splits are easier to manage compared with other pacing strategies like positive splits.<\/p>\n\n\n\n<p>This is because it&rsquo;s easier to run faster in the second half of a race once your body has fully warmed up.&nbsp;<\/p>\n\n\n\n<p>During the first few miles of a race, particularly in long distance races, your body needs time to adjust.<\/p>\n\n\n\n<p>You are also more likely to experience higher levels of fatigue if you run the first half of a long distance race faster than the second half.&nbsp;<\/p>\n\n\n\n<p><strong>#2 They boost your confidence<\/strong><\/p>\n\n\n\n<p>Every runner will agree when I say that it feels good to finish a race strong.<\/p>\n\n\n\n<p>You leave the finish line with a sense of fulfilment, satisfaction and achievement and it leaves you wanting more!<\/p>\n\n\n\n<p>Negative splits are great for boosting your confidence in this way.&nbsp;<\/p>\n\n\n\n<p><strong>#3 They&rsquo;re better for faster race times<\/strong><\/p>\n\n\n\n<p>Many national and world running records have been run using negative splits.&nbsp;<\/p>\n\n\n\n<p>This goes to show that negative splitting is an effective pacing strategy in order to achieve faster race times.&nbsp;<\/p>\n\n\n\n<p>Ethiopian long distance runner Tigst Affesa obliterated the women&rsquo;s marathon world record with a time of 2:11:53 in Berlin in September 2023.<\/p>\n\n\n\n<p>Assefa ran the first half in 66:20 &ndash; more than a minute ahead of the world record pace.<\/p>\n\n\n\n<p>She ran the second half in 65:33 &ndash; which would have stood as the world record in the women&rsquo;s half marathon a decade ago.&nbsp;<\/p>\n\n\n\n<p>The numbers really are hard to comprehend &ndash; here are Assefa&rsquo;s split times.<\/p>\n\n\n\n<p>You can see between 20k and 40k her split times get progressively faster.&nbsp;<\/p>\n\n\n\n<ul>\n<li>5k: 15:59<\/li>\n\n\n\n<li>10k: 15:46 (31:45)<\/li>\n\n\n\n<li>15k: 15:41 (47:26)<\/li>\n\n\n\n<li>20k: 15:26 (1:02:52)<\/li>\n\n\n\n<li>25k: 15:48 (1:18:40)<\/li>\n\n\n\n<li>30k: 15:32 (1:34:12)<\/li>\n\n\n\n<li>35k: 15:29 (1:49:41)<\/li>\n\n\n\n<li>40k: 15:32 (2:05:13)<\/li>\n<\/ul>\n\n\n\n<p>Assefa ran her final 2.195k in 6:40 (15:11 pace or 4:53\/mile pace).<\/p>\n\n\n\n<p>Overall, her world record time averages out as 5:01 per mile for the full 26.2 mile distance which is just mind boggling.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/average-half-marathon-time\/\" data-type=\"post\" data-id=\"9063\">What is a good half marathon time? Average half marathon times by age and gender<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-3-819x1024.webp\" alt=\"negative splits\" class=\"wp-image-13350\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-3-819x1024.webp 819w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-3-240x300.webp 240w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-3-768x960.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-3-864x1080.webp 864w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-3-960x1200.webp 960w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-3-150x188.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-3.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-3-819x1024.webp\" alt=\"negative splits\" class=\"wp-image-13350 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-3-819x1024.webp 819w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-3-240x300.webp 240w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-3-768x960.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-3-864x1080.webp 864w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-3-960x1200.webp 960w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-3-150x188.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-3.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-3.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How do you train to run negative splits?<\/strong><\/h2>\n\n\n\n<p>The key to running negative splits is to get comfortable with them during training.&nbsp;<\/p>\n\n\n\n<p>They require much more effort in the second half compared with the first half.<\/p>\n\n\n\n<p>Therefore you need to get your body (and mind) comfortable with running at a faster pace during the latter half of the race.<\/p>\n\n\n\n<p>This often equates to workouts that allow you to practice pacing in a training environment.&nbsp;<\/p>\n\n\n\n<p>The best way to do this initially is to run an easy distance and finish faster than you started.<\/p>\n\n\n\n<p>Try running a 5k or 10k and see how it feels when you finish the second half of the run faster.<\/p>\n\n\n\n<p>This doesn&rsquo;t mean adopting a super fast pace so that you can hardly feel your legs.&nbsp;<\/p>\n\n\n\n<p>Try a slow pace in the first half to begin with and then adopt a more moderate pace in the second half.<\/p>\n\n\n\n<p>Once you have experimented with this over a few weeks, you can then start doing more structured workouts.<\/p>\n\n\n\n<p>At the end of this guide you will find three sample workouts to try.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-is-the-average-10k-time\/\" data-type=\"post\" data-id=\"4867\">What is a good 10k time? Average 10k times by age and gender<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-2-819x1024.webp\" alt=\"negative splits\" class=\"wp-image-13349\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-2-819x1024.webp 819w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-2-240x300.webp 240w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-2-768x960.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-2-864x1080.webp 864w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-2-960x1200.webp 960w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-2-150x188.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-2.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-2-819x1024.webp\" alt=\"negative splits\" class=\"wp-image-13349 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-2-819x1024.webp 819w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-2-240x300.webp 240w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-2-768x960.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-2-864x1080.webp 864w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-2-960x1200.webp 960w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-2-150x188.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-2.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-2.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to run a negative split to smash your next PB<\/strong><\/h2>\n\n\n\n<p>Accurate pacing only works when you first understand what you&rsquo;re capable of.&nbsp;<\/p>\n\n\n\n<p>In other words, what pace is realistic for you?&nbsp;<\/p>\n\n\n\n<p>The last thing you want is to start a race <em>too<\/em> fast, so by the time you get to the halfway mark, you succumb to tiredness and fatigue and can&rsquo;t finish the race.<\/p>\n\n\n\n<p>To work out your negative split times, you first need to work out your average race pace.<\/p>\n\n\n\n<p>Think about your previous race times as these will be a good indicator of what you&rsquo;ll be able to achieve.&nbsp;<\/p>\n\n\n\n<p>Let&rsquo;s say you want to run a half marathon in 2 hours. This means your average race pace will need to be around 9:10 minutes per mile.&nbsp;<\/p>\n\n\n\n<p>It would therefore be sensible to run close to this pace for the first half of the race, then adopt a faster pace during the second half.&nbsp;<\/p>\n\n\n\n<p>How fast depends on how comfortable you feel.<\/p>\n\n\n\n<p>The general rule of thumb is to make the negative splits no more than 10% faster than your average race pace.&nbsp;<\/p>\n\n\n\n<p>You may want to use a <a href=\"https:\/\/www.runningpaces.com\/calculators\/negative-split\" target=\"_blank\" rel=\"noopener\">negative split calculator<\/a> to help you work out your split times.&nbsp;<\/p>\n\n\n\n<p>So if we take the average race pace of 9:10 minutes per mile and make the negative splits 5% faster, your mile split times could look like this:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Mile<\/strong><\/td><td><strong>Split time<\/strong><\/td><td><strong>Lap time<\/strong><\/td><\/tr><tr><td>1<\/td><td>9:36<\/td><td>9:36<\/td><\/tr><tr><td>2<\/td><td>19:08<\/td><td>9:31<\/td><\/tr><tr><td>3<\/td><td>28:35<\/td><td>9:27<\/td><\/tr><tr><td>4<\/td><td>37:58<\/td><td>9:22<\/td><\/tr><tr><td>5<\/td><td>47:16<\/td><td>9:18<\/td><\/tr><tr><td>6<\/td><td>56:30<\/td><td>9:13<\/td><\/tr><tr><td>7<\/td><td>1:05:39<\/td><td>9:09<\/td><\/tr><tr><td>8<\/td><td>1:14:44<\/td><td>9:04<\/td><\/tr><tr><td>9<\/td><td>1:23:44<\/td><td>9:00<\/td><\/tr><tr><td>10<\/td><td>1:32:40<\/td><td>8:55<\/td><\/tr><tr><td>11<\/td><td>1:41:31<\/td><td>8:51<\/td><\/tr><tr><td>12<\/td><td>1:50:17<\/td><td>8:46<\/td><\/tr><tr><td>13<\/td><td>1:58:59<\/td><td>8:42<\/td><\/tr><tr><td>13.1<\/td><td>2:00:00<\/td><td>1:00<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>There is no exact science when it comes to negative splits.<\/p>\n\n\n\n<p>The best you can do is to practice negative splitting during your training and employ all that you&rsquo;ve learned during the race itself.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-is-the-average-time-to-run-a-5k\/\" data-type=\"post\" data-id=\"4639\">What is a good 5k time? Average 5k time by age and gender<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>More tips for running negative splits<\/strong><\/h2>\n\n\n\n<p><strong>#1 Check the course<\/strong><\/p>\n\n\n\n<p>Your pacing strategy can quickly be overturned by the course terrain.<\/p>\n\n\n\n<p>If the course has lots of hills and complicated terrain, it will be difficult to pick up your pace in the second half of the race.&nbsp;<\/p>\n\n\n\n<p>So if you&rsquo;re serious about achieving your next PB, pick a course that is relatively flat without any twists and turns.&nbsp;<\/p>\n\n\n\n<p><strong>#2 Check the weather<\/strong><\/p>\n\n\n\n<p>Like the terrain, the weather can scupper your chances of achieving your next PB, so it&rsquo;s important to check the weather forecast before running.<\/p>\n\n\n\n<p>Heat, cold, wind and rain can make it difficult to run a negative split.<\/p>\n\n\n\n<p><strong>#3 Start at the front<\/strong><\/p>\n\n\n\n<p>It&rsquo;s all too easy to get caught up in the crowd when you cross the start line which can interfere with your race strategy.<\/p>\n\n\n\n<p>Make sure you find a spot at the front so you can break away from the crowd when the race starts.&nbsp;<\/p>\n\n\n\n<p><strong>#4 Stay relaxed<\/strong><\/p>\n\n\n\n<p>It&rsquo;s understandable if you feel some pre-race nerves and jitters, especially if you&rsquo;ve put in months of training.<\/p>\n\n\n\n<p>Try and stay relaxed and believe in what you have practiced during training.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-many-miles-is-a-10k\/\" data-type=\"post\" data-id=\"7425\">How many miles is a 10k? Average 10k times by age and gender<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-4-819x1024.webp\" alt=\"negative splits\" class=\"wp-image-13351\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-4-819x1024.webp 819w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-4-240x300.webp 240w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-4-768x960.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-4-864x1080.webp 864w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-4-960x1200.webp 960w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-4-150x188.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-4.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-4-819x1024.webp\" alt=\"negative splits\" class=\"wp-image-13351 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-4-819x1024.webp 819w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-4-240x300.webp 240w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-4-768x960.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-4-864x1080.webp 864w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-4-960x1200.webp 960w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-4-150x188.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-4.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/negative-splits-4.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3 negative split workouts to try<\/strong><\/h2>\n\n\n\n<p>If you&rsquo;re new to negative splits and want to give them a go during training, then here are some negative split workouts to try.<\/p>\n\n\n\n<p>These are designed to get you used to working with negative splits so you can then start doing more structured workouts.<\/p>\n\n\n\n<p>All of these workouts use the 1 to 10 rate of perceived effort (RPE) scale, starting at 4 and gradually increasing to 8.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Rating<\/strong><\/td><td><strong>Perceived effort level<\/strong><\/td><\/tr><tr><td>0<\/td><td>No exertion, rest<\/td><\/tr><tr><td>1<\/td><td>Very light<\/td><\/tr><tr><td>2-3&nbsp;<\/td><td>Light<\/td><\/tr><tr><td>4-5<\/td><td>Moderate, comfortably hard<\/td><\/tr><tr><td>6-7<\/td><td>High, vigorous<\/td><\/tr><tr><td>8-9<\/td><td>Very hard<\/td><\/tr><tr><td>10<\/td><td>Maximum effort, highest possible<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>#1 Interval workout<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">Interval training<\/a> is a great way to improve your endurance, stamina and speed as a runner.<\/p>\n\n\n\n<p>They work by getting you to run a series of repetitions (intervals) of the same distance, but the idea is that you run slightly faster during each repetition.<\/p>\n\n\n\n<p>The first three repetitions should feel comfortably hard &ndash; say between 4 to 6 out of 10 on the effort scale.<\/p>\n\n\n\n<p>The last three repetitions should feel challenging to very hard &ndash; say between 6 to 8 out of 10 on the effort scale.&nbsp;<\/p>\n\n\n\n<ul>\n<li>Warm up<\/li>\n\n\n\n<li>Run 1 x 600m &ndash; 4 out of 10 RPE<\/li>\n\n\n\n<li>Rest for 2 minutes<\/li>\n\n\n\n<li>Run 1 x 600m &ndash; 4 out of 10 RPE<\/li>\n\n\n\n<li>Rest for 2 minutes<\/li>\n\n\n\n<li>Run 1 x 600m &ndash; 6 out of 10 RPE<\/li>\n\n\n\n<li>Rest for 2 minutes<\/li>\n\n\n\n<li>Run 1 x 600m &ndash; 6 out of 10 RPE<\/li>\n\n\n\n<li>Rest for 2 minutes<\/li>\n\n\n\n<li>Run 1 x 600m &ndash; 8 out of 10 RPE<\/li>\n\n\n\n<li>Rest for 2 minutes<\/li>\n\n\n\n<li>Run 1 x 600m &ndash; 8 out of 10 RPE<\/li>\n\n\n\n<li>Cool down<\/li>\n<\/ul>\n\n\n\n<p>Remember to walk or light jog back to the start line after each repetition &ndash; this is your recovery time.&nbsp;<\/p>\n\n\n\n<p><strong>#2 Progression workout<\/strong><\/p>\n\n\n\n<p>The goal of a progression workout is to gradually increase your pace throughout the run.&nbsp;<\/p>\n\n\n\n<p>They are great because they get your body and mind used to running the latter parts of the run faster.&nbsp;<\/p>\n\n\n\n<ul>\n<li>Warm up<\/li>\n\n\n\n<li>5 minutes &ndash; 4 out of 10 RPE<\/li>\n\n\n\n<li>5 minutes &ndash; 6 out of 10 RPE<\/li>\n\n\n\n<li>5 minutes &ndash; 8 out of 10 RPE<\/li>\n\n\n\n<li>Cool down<\/li>\n<\/ul>\n\n\n\n<p><strong>#3 Tempo workout<\/strong><\/p>\n\n\n\n<p>Sandwiching a <a href=\"https:\/\/www.runwithcaroline.com\/what-is-a-tempo-run\/\" data-type=\"post\" data-id=\"2786\">tempo run<\/a> into the middle of your regular run teaches you to alternate between slower and faster paces during a run.<\/p>\n\n\n\n<ul>\n<li>Warm up<\/li>\n\n\n\n<li>20 minute easy run &ndash; 4 out of 10 RPE<\/li>\n\n\n\n<li>10 minute tempo run &ndash; 6 to 8 out of 10 RPE<\/li>\n\n\n\n<li>20 minute easy run &ndash; 4 out of 10 RPE<\/li>\n\n\n\n<li>Cool down<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/best-running-workouts\/\" data-type=\"post\" data-id=\"7503\">7 of the best running workouts to build endurance, strength and speed&nbsp;<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When I finished my half marathon I couldn&rsquo;t believe how much of a slog it was. Far from finishing strong, I found myself tiring between miles 9 and 13 and as a result my mile times and overall race time suffered. I later found out that this is where negative splits can help! How you &hellip;<\/p>\n","protected":false},"author":1,"featured_media":13352,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[115],"tags":[333,102],"mv":{"thumbnail_id":13352,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/10\/blog-post-154-300x300.webp"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/13346"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=13346"}],"version-history":[{"count":1,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/13346\/revisions"}],"predecessor-version":[{"id":13353,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/13346\/revisions\/13353"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/13352"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=13346"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=13346"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=13346"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}