A challenging tempo session designed to build resilience by starting at an easy pace and finishing faster than tempo speed. This session helps improve your pacing strategy and endurance capabilities.
Prepare your body for the workout ahead.
Start with a gentle 10-minute jog to get your body moving and warm.
Perform dynamic stretches such as leg swings, high knees, and butt kicks for 5 minutes to prepare your muscles and joints.
Begin at an easily conversational pace, gradually quicken to tempo pace, and finish with a burst faster than tempo.
Run at an easy pace for the first half of your chosen distance.
Gradually increase your pace to reach tempo speed halfway through the run.
Finish strong with the last section of the run being faster than tempo pace, focusing on maintaining form and breathing.
Help your body recover from the workout.
Slow down to an easy jog or brisk walk for 10 minutes to help your heart rate return to normal.
Perform static stretches for all major muscle groups, holding each stretch for 30 seconds to enhance flexibility and aid recovery.
This Tempo Negative Split Run is designed to enhance your endurance and build mental resilience by incorporating a pacing strategy that starts slow and finishes strong. This session will help improve your lactate threshold while teaching your body to sustain efforts at higher paces efficiently. The negative split approach will train you to be more aware of your energy distribution during runs, making you a more strategic and capable runner in distance events.
Additionally, finishing the run faster than your typical tempo pace helps to break through mental barriers, boosting your confidence and ability to perform under fatigue. This approach also mimics the demands of competitive racing, where a strong finish is often necessary to achieve personal bests.
This workout is ideal for intermediate to advanced runners who are comfortable with maintaining a tempo pace and are looking to enhance their pacing strategy and endurance. Beginners may want to adjust the intensity of the session by focusing more on maintaining a steady pace with a moderate increase in effort towards the end, while ensuring they prioritize form and breathing over speed.
To get the most out of this session, ensure you are well-rested and adequately hydrated before starting. Pay close attention to your pacing during the run; it's essential to start conservatively to have enough energy to increase your pace significantly towards the end. Be mindful of your form and breathing throughout, and consider this session a mental challenge as much as a physical one, focusing on maintaining composure and efficiency.