Get Faster Every KM Or You're Out! Negative Split 5K Challenge - The Running Channel

Aug 13, 2025

This is a quick summary of Get Faster Every KM Or You’re Out! Negative Split 5K Challenge from The Running Channel. It’s a fun watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

The challenge starts with 1 km at a preset “starting pace.” From there you must increase speed each kilometre so that every split is faster (a negative split). This is a fantastic way to practice pacing and build towards a strong finish, a crucial skill for race day. For a complete overview of race-day tactics, explore our guide on Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
No watch for time after the first kilometre – you rely on feel, heart‑rate, and effort cues.
Three practical tactics: (1) place the fastest kilometre on a downhill, (2) monitor heart‑rate to confirm progressive effort, (3) gradually reduce conversation as you speed up (talk less as you get faster).
A “surge” method: brief 10‑second accelerations at the start of each kilometre, then settle back to the learned pace. This technique introduces a light, unstructured interval to your run, helping you find and lock into a new, faster pace. If you find this method effective, you can dive deeper into Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.

Workout Example

Kilometre 1 – Run at your comfortable starting pace (e.g., 6:00 min/km). Keep a steady heart‑rate.
Kilometre 2 – Add a 10‑second surge at the start, then settle back to a pace ~5% faster than km 1.
Kilometre 3 – Increase the surge to 20 seconds, aim for another ~5% speed gain.
Kilometre 4 – 30‑second surge, keep the pace you learned from km 3.
Kilometre 5 – Finish on a downhill (if possible) and let the last kilometre be your fastest. Tip: If you can’t see a downhill, use a slight uphill for the final kilometre and focus on a strong finish.

Closing Note

Try the negative‑split 5K today – start slow, add short surges, and let each kilometre feel a little faster than the last. You can easily customise the paces in the Pacing app to match your own fitness. The pacing discipline you build here is fundamental, not just for the 5K but for longer distances too. In fact, these same principles are key to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Have fun, and remember to watch the full video for more creative tactics and the final results