talk to me about "negative splits" like I'm a noob

grdaze

thanks!

timeasterday

The idea of negative splits is to start off at your slowest pace and gradually pick up the pace a bit faster lap after lap. (Your laps may be miles, km, or laps around a track - it doesn't matter).

Let's say you run 5 miles - the splits might looks like this:

Mile 1: 11:00 min/mile pace
Mile 2: 10:45 min/mile pace
Mile 3: 10:30 min/mile pace
Mile 4: 10:15 min/mile pace
Mile 5: 10:00 min/mile pace

__Di__

The idea of negative splits is to start off at your slowest pace and gradually pick up the pace a bit faster lap after lap. (Your laps may be miles, km, or laps around a track - it doesn't matter).

Let's say you run 5 miles - the splits might looks like this:

Mile 1: 11:00 min/mile pace
Mile 2: 10:45 min/mile pace
Mile 3: 10:30 min/mile pace
Mile 4: 10:15 min/mile pace
Mile 5: 10:00 min/mile pace

Interesting..... I have always done this but didn't realize that it was an actual technique of training, how peculiar!

likitisplit

Training with negative splits teaches you to run faster when tired. Racing with negative splits helps keep you from bonking. The downside is that you've essentially determined your race time before setting foot on the course.

timeasterday

The downside is that you've essentially determined your race time before setting foot on the course.

Not necessarily, and nearly impossible unless you are watching your Garmin constantly. The main point is to start out at a pace that won't cause you to get exhausted too early. Many people start off a race too fast (like me) and end up feeling like passing out before the end. Start out at a more comfortable pace which is based totally on how you feel at that time (so not pre-determined). Then pick up the pace a little at a time but it doesn't have to be in any set increments. Again, it's all based on feel.

jessiekanga

The downside is that you've essentially determined your race time before setting foot on the course.

Not necessarily, and nearly impossible unless you are watching your Garmin constantly. The main point is to start out at a pace that won't cause you to get exhausted too early. Many people start off a race too fast (like me) and end up feeling like passing out before the end. Start out at a more comfortable pace which is based totally on how you feel at that time (so not pre-determined). Then pick up the pace a little at a time but it doesn't have to be in any set increments. Again, it's all based on feel.

A college friend of mine races often, and whenever her race photos come out there are SEVERAL of her playing with/staring at her Garmin. I laugh every time. I don't own a Garmin, and am afraid if I had one I'd do the same thing. My phone is far too inconvenient to pull out and stare at .