The negative split is making a comeback into the limelight, thanks in part to Eliud Kipchoge’s record-breaking marathon. Let’s delve into what this strategy entails and explore how incorporating it into your race management can prove beneficial for your upcoming competitions.
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The negative split: accelerating in the second half
In simpler terms, a “negative split” involves finishing the second half of a race faster than the first. For instance, in a 10km run with a total time of 50 minutes, the first 5km might be completed in 25 minutes and 30 seconds, while the second 5km is conquered in 24 minutes and 30 seconds. This strategic approach, applicable across distances from 1500 meters to the marathon, has gained traction in the running community.
Have you ever found yourself starting a race faster than initially planned? It’s a common occurrence, fueled by the excitement and adrenaline of the racing environment. The downside? By the halfway point, you may find yourself exhausted, struggling to finish strong 😕
The negative split offers a race strategy that allows for a gradual acceleration, assuming you’ve undergone sufficient training. Beginning slightly slower than your initial goal (approximately 2% to 4% slower, around 5 seconds per kilometer) enables you to finish the race feeling more in control. Not only does this approach help you manage your energy more effectively, but it also provides the satisfaction of overtaking fellow runners, a highly motivating experience 😜
A tactic employed by elite marathon runners
In the autumn of 2018, marathon legends Eliud Kipchoge and Mo Farah brought the negative split strategy to the forefront. Kipchoge shattered the world marathon record, while Farah claimed the European record – both achieved by running a negative split.
Kipchoge completed his first half in 1 hour, 1 minute, and 6 seconds, followed by a faster second half in 1 hour and 33 seconds. Farah, on the other hand, ran the first half in 1 hour, 3 minutes, and 6 seconds, and the second half in 1 hour and 2 minutes, and 55 seconds. Both runners demonstrated exceptional performance, showcasing the effectiveness of the negative split.
Implementing the Negative Split in Training
In interval training sessions, it’s common for heart rates to take some time to elevate during initial rehearsals. Gradual acceleration during training sessions can help prepare you for a negative split race strategy. Consider finishing some of your longer runs with a brisk final ten minutes, simulating the conditions of a negative split.
Before incorporating the negative split into your races, adequate preparation is key. Equip yourself with the training tools available in the RunMotion Coach Application to optimize your performance 😉
In conclusion, experimenting with the negative split strategy during your upcoming races may unveil its suitability for your running style. Test it out and discover whether this strategic approach could be your secret weapon for success!
I invite you to try this strategy during one of your next races and see if it is the one that suits you best. Before you can use the negative split, adequate preparation is necessary, prepare yourself with the RunMotion Coach Application .