Negative Split Runs - The Details

Negative Split runs are often underused and can be a great way to improve your ability to pace a race.

What is a Negative Split?

A negative split simply means running the second half of a run or race faster than the first half. In training, negative split workouts deliberately start at an easy or steady effort, then gradually increase pace — often finishing at or near race pace. This isn’t about sprinting the final kilometre — it’s about building control, discipline, and the ability to finish strong.

Why Should I Run Negative Splits? Running negative splits helps you develop pacing awareness, build fatigue resistance, and improve your physical ability to push when tired. Physiologically, they teach your body to clear lactate efficiently and recruit fast-twitch muscle fibres under aerobic fatigue — an essential skill for racing.

How Do Negative Split Workouts Differ From Finish Fast Runs?

While they sound similar, they’re not quite the same. Finish fast runs typically involve a aerobic (zone 2) run with a fast final segment, often the last 10–15 minutes. The earlier pacing doesn’t change much — the hard effort is only at the end. Negative split workouts, on the other hand, increase pace progressively throughout the run. For example, a runner may break the run into thirds, with each third run slightly faster than the last.

What Are the Benefits of Negative Split Training?

They enhance running economy at faster paces, promote better fuel usage (fat oxidation early, glycogen later), and increase lactate tolerance. They also help reduce pacing errors, which are one of the most common reasons runners underperform in races. Practising negative splits in training teaches you how to hold back early and run strong late.

How Often Should I Include Negative Split Workouts?

These workouts can be included every 2–3 weeks, depending on your phase of training. They’re ideal during the base and build phases of a half marathon or marathon plan, but they also work well as sharpening workouts closer to race day. You can also use them during long runs or mid-week steady runs.

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