Training to Run Negative Splits | The Best Way to Race a Half Marathon - The Running Channel

Training to Run Negative Splits | The Best Way to Race a Half Marathon - The Running Channel

Quick Summary

This is a quick summary of Training to Run Negative Splits | The Best Way to Race a Half Marathon from The Running Channel. It’s a great 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

  • Negative splits: run the second half of a race faster than the first; it shows good endurance and pacing discipline.
  • Pacing strategy: aim for ~5 seconds per km variation around your target (e.g., 5:45 /km first half, then faster).
  • Tips: 1️⃣ Nail your target paces, 2️⃣ Jog recovery intervals to keep HR down and legs moving, 3️⃣ Keep upright posture and consistent cadence to avoid over‑striding.

Workout Example (all paces in minutes per kilometer, distances in kilometers):

  1. Warm‑up – 3 km easy jog.
  2. Main set – 5 km at 5:45 /km (steady half‑marathon pace).
  3. Intervals – 8 × 400 m repeats at 4:55 /km (≈ 4 min 55 sec per km) with 60‑second jog recoveries between each rep.
  4. Progressive finish:
    • Next 5 km at 5:30 /km.
    • Final 6 km at 5:25 /km (or faster).
  5. Cool‑down – 3 km easy jog.

Practical Tips

  • Use a watch with lap‑pace alerts to stay on pace.
  • During recovery jogs, keep the legs moving lightly to lower heart‑rate.
  • Focus on upright posture and a cadence around 180 steps/min to avoid over‑striding.
  • Visualise the race: start slightly slower, then gradually speed up—this mental shift helps you overtake competitors in the second half.

Closing Note Give this workout a go and tweak the paces to match your own goal in the Pacing app. You’ll build the confidence and stamina to nail those negative splits on race day. Good luck, and enjoy the run! 🚀

References

Workout - Negative Split Progression Run

  • 3.0km @ 6'30''/km
  • 5.0km @ 5'45''/km
  • 8 lots of:
    • 400m @ 4'55''/km
    • 1min rest
  • 5.0km @ 5'30''/km
  • 6.0km @ 5'25''/km
  • 3.0km @ 6'30''/km
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