This training session focuses on mastering the art of running a negative split, where you progressively increase your pace midway through your run. It's ideal for honing pacing strategy and enhancing endurance.
Prepare your body for the upcoming run with dynamic movements.
Start with a gentle jog to get the blood flowing.
Perform dynamic stretches like leg swings, high knees, and butt kicks.
Focus on starting at a slower pace then gradually increase speed mid-run.
Run at a conversational pace where you feel comfortable and relaxed.
Gradually increase your pace during this phase until you feel a moderate effort.
Maintain the faster pace while staying relaxed and controlled.
Gradually reduce your run intensity to aid recovery and prevent stiffness.
Ease down with a slow jog or brisk walk to bring heart rate down.
Perform static stretches focusing on major muscle groups like calves, quads, hamstrings, and hip flexors.
Running a negative split is an essential skill for endurance athletes as it helps improve both your pacing strategy and overall endurance. By deliberately starting at a slower pace and then picking up speed, you condition your body to sustain energy over longer distances and finish strong, minimizing the risk of burnout. This session will help you to develop better awareness of your pacing, improve mental resilience, and train your body to efficiently use energy reserves during the second half of your runs.
This session is ideal for intermediate to advanced runners aiming to improve pacing strategy and endurance. It's also suitable for runners who have experience with long runs and are looking to enhance their race-day performance with strategic pacing. Beginners might find this challenging if they haven't built up sufficient running endurance, but they can start by practicing with shorter distances and gradually increasing the length as they become more comfortable with the concept.
To get the most out of this session, focus on maintaining a steady beginning pace that feels easy and comfortable. The key is to avoid setting off too quickly, conserving energy for the latter part of the run. As you reach the halfway point, gradually increase your speed where you move from comfort into a sustainable but challenging pace. Be mindful of your form during acceleration — maintain good posture, keep your strides controlled, and use your arms effectively. Pre-run hydration and post-run stretching are crucial to facilitate recovery after this session.