Negative Split Challenge

Workout - Negative Split Challenge

• 12min @ 6'00''/km
• 1.0km @ 5'10''/km
• 1.0km @ 5'18''/km
• 1.0km @ 5'26''/km
• 1.0km @ 5'34''/km
• 1.0km @ 5'42''/km
• 1.0km @ 5'50''/km
• 1.0km @ 5'58''/km
• 1.0km @ 6'06''/km
• 10min @ 6'30''/km

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Intro: The Running Channel’s Run Faster Every Kilometre Until You Can’t is worth watching — here’s what the workout looks like so you can get started today. For the full context and race-day tips, watch the video directly.

Key Points:

• This is a negative‑split race format: start at a set pace and accelerate by a fixed amount per kilometre (typically 8–10 seconds).
• Keep the watch running between kilometres — there are no pauses. You manage the speed changes continuously.
• Success means completing the most kilometres while maintaining the acceleration targets.
• The video covers pacing decisions, realistic pace drops, and recognizing when to pull back before hitting your limit.

Workout Example:

1. Pick a starting pace — say, 5:10 min/km.
2. Choose your increment — 8 seconds faster each kilometre works well.
3. Run this progression until you can’t sustain it:
   • km 1: 5:10
   • km 2: 5:02
   • km 3: 4:54
   • km 4: 4:46
   • km 5: 4:38
   • …keep dropping 8 sec each kilometre.
4. When the pace gets tough, ease off slightly to stay in range (e.g., run 4:46 instead of 4:38 if you’re struggling).
5. Track each split. When you miss the target, the challenge ends.

Tip: Adjust the starting pace and drop per kilometre to match where you are now. A pacing app can help — set your targets and get alerts when you drift outside the window.

Closing Note: Try this workout and see how far you can push the negative splits. Pick starting and increment values that feel right, and string together as many fast kilometres as you can. The full video has additional race strategy and motivation to pull from.

References

• Run Faster Every Kilometre Until You Can’t - YouTube (YouTube Video)