A negative-split tempo run where you start easy and gradually build up speed for an intense finish.
Begin with a light jog to prepare your body for the workout ahead.
Start with a gentle jog at an easy pace to loosen up your muscles.
The main segment focusing on pace control and progressive speed increase.
Run at a pace around 60-70% of your maximum effort, feeling relaxed.
Begin to increase your pace slowly, aiming to reach your tempo pace by the end of this segment.
Run at your tempo pace, pushing hard but staying controlled.
A slow jog/walk to lower your heart rate gradually.
Return to an easy pace, allowing your heart rate to decrease and muscles to cool down.
This Split Tempo Negative-Split Session is designed to improve your ability to sustain faster paces by progressively increasing your speed throughout the run. The negative-split strategy helps in boosting endurance and strength, enabling you to finish runs stronger. By dividing the run into two sections, starting with a warm-up and ending with a progressive increase in speed, you're training both the body and mind to handle pace increases, an essential skill for long-distance races.
Practicing this type of session will not only enhance your lactate threshold and aerobic capacity, but it will also teach you pacing strategy which is key in maintaining a strong finish in races or personal runs. The session's focus on a controlled start and a powerful finish is crucial for distance runners seeking to improve times or recreational runners looking to build fitness effectively.
This training session is ideal for intermediate to advanced runners who have a good base of endurance and are looking to improve their race pacing and speed endurance. Beginners may participate by adjusting the speed and length to their current fitness level—ensuring a focus on the technique of gradually increasing pace rather than starting too fast. Not recommended for those with existing injuries or medical conditions that could be aggravated by higher intensity running, without consulting a professional first.
To get the most out of this session, focus on a controlled and steady increase in pace during the progressive segment. Start with a pace that feels easy and sustainable, then gradually build up the pace until you're running at a comfortably hard effort near the end. Ensure you maintain good running form throughout and concentrate on smooth, efficient breathing. Proper pre-session nutrition and hydration will also enhance performance and recovery after the workout.