Negative-Split 5K

Workout - Negative-Split 5K

• 10min @ 6'15''/km
• 100m @ 3'30''/km
• 100m @ 3'30''/km
• 100m @ 3'30''/km
• 100m @ 3'30''/km
• 1.0km @ 4'45''/km
• 1.0km @ 4'40''/km
• 1.0km @ 4'35''/km
• 1.0km @ 4'30''/km
• 1.0km @ 4'25''/km
• 5min @ 6'30''/km

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Intro: Got inspired by The Running Channel’s THIS Is What a 5k PB Looks Like? The video’s worth your time. Here’s how to run the workout yourself.

Key Points:

• Master the negative-split strategy: start controlled, then accelerate kilometer by kilometer
• Keep the first kilometer easy and focus on smooth breathing, relaxed shoulders
• On short climbs, hold your effort steady – the downhill gives you free time back
• Check the Stamina gauge (Garmin watch) to track your effort; start around 100% and let it drop toward the finish
• Form matters: look ahead, stand tall, open your shoulders, drive through your arms

Workout Example (5K Negative Split):

• Short hill (≈100 m): keep effort constant; ignore the watch.
• Cool‑down: 5–10 minutes easy, focusing on relaxed breathing.

Practical Tips to Try Right Now:

1. Next 5K, target a 4:45/km first kilometer and pick up the pace each segment
2. When a short hill appears, hold your effort steady and let the descent return the favor
3. Use a Stamina gauge on your Garmin – if it’s above 80% at the 3 km mark, you’re in good shape
4. Head level, shoulders loose, pump your arms to keep your posture tall and efficient

Closing Note: Test the negative-split approach on your next 5K and adjust the paces using the Pacing app to fit your current fitness. You’ll discover how a properly structured effort pays off—and earn a new PB in the process. 🎉

References

• THIS Is What a 5k PB Looks Like - YouTube (YouTube Video)