Negative Split 5K Challenge | Can You Get Faster Every KM? - The Running Channel

Aug 13, 2025

Intro

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

Key Points

Negative splits (running each kilometre faster than the previous) are a hallmark of smart racing that separates elite runners from the pack. This advanced pacing is a key component not just for 5Ks, but also for longer distances, as detailed in our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
The rules are simple: your first kilometre must be at or faster than the average pace from your 5K PB. Every subsequent kilometre must be quicker. After the first kilometre, you can only rely on your watch’s auto-lap alerts, not on checking your pace constantly.
Practical tactics mentioned include using a song whose length matches your first-kilometre target time, starting on a slight downhill to ease into the speed, and having a pacing partner call out your lap times.

Workout Example

This continuous effort workout is a fantastic way to build stamina and speed. If you’re looking to build a more comprehensive plan, you can complement this challenge by also mastering interval training with science-backed workouts.

Determine your target start pace. Use your recent 5K personal best to calculate a per-kilometre goal (e.g., 5:50/km for a 29:15 5K). This workout is one of many ways to build race-day speed; for more structured approaches, check out these proven interval strategies to cut minutes off your time.
Run 5 km in negative splits:
- KM 1: target 5:50 / km (or faster than your PB split).
- KM 2: aim ~5-10 seconds quicker (≈5:40-5:45).
- KM 3: another 5-10 seconds faster (≈5:30-5:35).
- KM 4: keep the trend, ~5:20-5:30.
- KM 5: finish at your fastest, ~5:10-5:20.
Set your watch to auto-lap and only glance at it after the first kilometre. Let the lap beep cue you to increase your effort.
Optional cue: play a song that lasts exactly the time of your first-kilometre target; when the track ends, you know you’ve hit the pace.

Closing Note

Give the negative-split 5K a go, adjusting the pace increments to match your own fitness, and track the results in the Pacing app. You’ll feel the boost of running faster each kilometre – enjoy the challenge and keep chasing those faster splits