Negative Split Endurance Run

Workout - Negative Split Endurance Run

• 12min @ 6'00''/km
• 30min @ 4'45''/km
• 3min 30s rest
• 27min @ 4'30''/km
• 10min @ 7'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/negative-split-endurance-run-d8971b60

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

Mark Lewis shared an interesting breakdown of choosing between a 2020 Giant Propel or NEW 2021 Trek Madone for an Ironman. The video explores the decision in detail and walks through a practical workout example you can adapt for your own training.

Key Points

• Running update: A 1-hour steady-state run at approximately 4:45 min/km over hilly, mixed terrain, with a 3-4 minute recovery break before a quicker return leg to complete the loop in under 60 minutes total. This approach builds pacing awareness and teaches you to hold energy for a strong finish.
• Bike dilemma: Plans for an S-Works Venge weren’t available, creating a three-way choice: pursue a 2021 Venge when stock arrives, grab a Giant Propel Advanced Pro 0 Disc now, or wait until later in the season for a Trek Madone.
• Practical tip: Bring water on your runs even when it feels cumbersome in warm conditions. Hydration benefits outpace the minor weight penalty.
• Training mindset: Running keeps your aerobic fitness solid during the bike search, though you’ll want to weigh whether a tri-bike’s aerodynamic gains make sense for your race preparation and how comfortable you feel handling it.

Workout Example

1. Warm‑up: 10‑15 min easy jog
2. Main set: 60 min at 4:45 min/km (steady effort) on mixed terrain
3. Rest: 3‑4 min easy walk or slow jog
4. Return leg: Run back (≈30‑40 min) at a faster pace to finish the loop in < 60 min total
5. Cool‑down: 10 min easy jog

*All paces are in minutes per kilometer (km). Adjust the effort to match your current fitness level.

Closing Note

Run through this negative-split workout and adjust the paces for where you’re at now, then log it in the Pacing app. Whether you end up on a Giant Propel or a Trek Madone, enjoy the process. 🚴‍♂️

References

• 2020 Giant Propel or NEW 2021 Trek Madone for an Ironman | New bike choice - YouTube (YouTube Video)