Introduction
Negative splits work best in single speed workouts where you run at the same speed for the entire rep; for example, 6 x 800 m at a 5 km pace. To divide negatively, run the last two a little faster. However, make sure you don’t turn the training into a race and always run within your means.
What are positive and negative divisions?
Negative distribution refers to running the second half of a race faster than the first. So, for example, if you run a marathon and you run the first . km in :46 and then the second . km in : you have run a negative distribution. If its second half is slower, it is called a positive split.
Are negative splits faster?
Overall, negative allocations (5%) are slightly more likely to lead to better performance than positive allocations. However, for the fastest (sub)runners, the negative breakdown is 69% better performance and 6% more.
How to get negative divisions?
The easiest way to get a negative split is to run the first half a bit slower than normal, then ramp up the second half to run faster than your target running pace. Train during practice runs, run on your runs.
What is positive division?
In contrast, finishing the first half of a race faster than the second half is known as positive splitting.
Is it good to divide negatively?
The ability to perform negative splits teaches you how to manage your energy and maintain an appropriate pace during a race or workout. This is ideal because you learn how hard you can push early on so you don’t explode in the second half.
How do I calculate my divisions?
To calculate running steps, divide the total distance and time into several parts of equal length.
.
You get:
the number of steps;
the time needed to run one step;
the rest distance; y.
Time needed to cover resting distance.
Should a 0K be divided negatively?
There are definitely benefits to running negative splits in races. Running a negative gap forces you to start the race at a manageable pace. This is the key. If you come off the line at a fast pace, chances are you’ll slow down during the race.
Why are negative divisions important?
The negative distribution is based on the idea that the last kilometers of a run or race should be covered faster than the first kilometers. A slower start and faster finish to a race often leads to a better race time, whether it’s a casual runner or the world’s fastest marathon runner.
Conclusion
Negative Division Basics
On long runs, it helps you find your true running pace: if you start too fast, you won’t be able to maintain that pace for the full distance. This can help you set a realistic time goal for your next race.
