This training session focuses on developing pacing skills through negative splits, where the second half of your run is faster than the first. It alternates between a slower start and an increased speed finish.
Prepare your body for the session with a light jog and dynamic stretches.
Start with a gentle jog to get your body moving and heart rate up.
Perform dynamic stretches like leg swings, butt kicks, and high knees.
Alternate between a slower first half and a faster second half of your run to practice pacing.
Run at a comfortable, slower pace for the first half of your set distance. Focus on maintaining a steady pace while conserving energy.
For the second half, increase your speed and run at a faster pace, focusing on strong form and controlled breathing.
Ease your body back to its resting state with a walk and static stretches.
Gradually revert to a walk to bring your heart rate down.
Perform static stretches, focusing on major muscle groups used during the run.
This training session aims to enhance your ability to pace yourself effectively during races or long runs. Negative splits are a crucial strategy for maintaining energy and finishing strong. By starting at a slower pace and building speed in the second half, you can learn to conserve energy and push harder later in your run. Ultimately, this leads to improved stamina, better race performance, and an increased understanding of your own pacing capabilities.
This session is ideal for intermediate to advanced runners who are looking to refine their race pacing strategies and improve their endurance. Beginners may also benefit from this workout by maintaining a slower pace that feels challenging but manageable, and gradually increasing their speed as they gain confidence and fitness. It's especially beneficial for those preparing for races and aiming to achieve personal bests.
To get the most out of this session, focus on maintaining a steady, controlled pace during the first half of your run. Use this time to understand your body's capacity and breathing rhythm. As you transition to the second half, incrementally increase your speed, paying attention to maintaining good form and efficient breathing. It's important to not overexert yourself in the first half to ensure you have the energy to complete the negative split effectively.