Negative Split Progression Run
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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Quick summary
Here’s a breakdown of Training to Run Negative Splits | The Best Way to Race a Half Marathon from The Running Channel. Worth watching in full. We’ve distilled the key takeaways so you can run this session right away.
Key points
- Negative splits: running the second half of a race faster than the first. It shows good aerobic fitness and smart pacing.
- Pacing strategy: target roughly 5 seconds per km variation around your goal pace (for instance, 5:45/km in the first half, then pick it up).
- Tips: lock in your target paces, use recovery jogs to bring heart rate down while keeping your legs engaged, and hold an upright frame and steady cadence to prevent over-striding.
Workout example (paces in minutes per kilometer, distances in kilometers):
- Warm-up: 3 km at easy effort.
- Main set: 5 km at 5:45/km (steady half-marathon pace).
- Intervals: 8 x 400 m at 4:55/km with 60-second jog recoveries.
- Progressive finish:
- 5 km at 5:30/km.
- 6 km at 5:25/km (or faster).
- Cool-down: 3 km at easy effort.
Practical tips
- Wear a watch with lap-pace notifications to stay locked onto your splits.
- During recovery, keep moving gently to drop heart rate and avoid stiffening up.
- Hold upright posture and aim for cadence around 180 steps/min to stay efficient.
- Picture yourself in the race: start controlled, then gradually open it up. That mindset helps when you start moving past others late on.
Closing note
Try this workout and adjust the paces in the Pacing app to fit your goal times. The fitness and the head-game both come from running it.