Splits and Negative Splits in Running

Split is a run and run term that means the time it takes to complete a specific distance. For example, if you are running five miles, your time on each mile marker is called the "mile split." Some runners use splits to see if they walk evenly and stay on track to achieve a specific goal. So if you're running a timed mile, you can check your divisions every quarter mile to see if you're on pace.

Tracking your mileage divisions during a race is crucial if you are trying to hit a specific time goal, such as qualifying for the Boston Marathon. (By 2020, the qualifying time for men ages 18 to 34 was three hours; for women in this age group it was three hours and 30 minutes. Times increase by five minutes for each five-year age group up to age 55 and over). know your part time (or pace), you can estimate your arrival time and train to improve it.

How to monitor part time

Most race watches are equipped to record divisions. During a race, you can press a split button on the clock each time you reach a mile marker. If you have a GPS-powered watch, it will automatically track your divisions. Calculating your pace (time divided by distance) after a race will give you an overall average pace, not a specific division for each segment. Here's what 1km split times would look like for a 5km run in 24 minutes at a steady pace:

Split DistanceSplit Time (minutes)Total DistanceTotal Time (minutes)
1 km4:481 km4:48
1 km4:482 km9:36
1 km4:483 km14:24
1 km4:484 km19:12
1 km4:485 km24:00

Or, for a half marathon, you can check your split times in 5K increments. These are split times for a half marathon with a 2 hour finish time.

Split DistanceSplit Time (minutes)Total DistanceTotal Time
5 km28:26.355 km28:26.35
5 km28:26.3510 km56:52.7
5 km28:26.3515 km1:25:19.04
5 km28:26.3520 km1:53:45.39
1.1 km6:14.6121.1 km (13.1 mi)2:00.00

How to Use Split Time

During a race, knowing your part time helps you know if you are on track to reach your finish time goal. In the example from the half marathon above, if you hit the 5km mark in 27 minutes, you're going too fast. Now you know you need to slow down a bit to conserve energy.

And on the other hand, if you don't hit the 5km marker before running for 30 minutes, you'll need to speed up (this could be your plan if you want a negative split).

To avoid having to memorize these numbers, some marathon runners wear pace bracelets or temporary pace tattoos on their arms to know which divisions they need to hit at specific mile markers.

Review your divisions after races to determine how well you did with the pace and what you can improve for the next race.

Negative Divisions

Negative division refers to running the second half of a race faster than the first. So, for example, if you are running a marathon and you ran the first 21.1 miles at 2:01:46 and the second 21.1 miles at 1:59:30, then you have run a negative division. If your second half is slower, it is called positive division.

The negative split is the ideal way to run a long-distance race, such as a half or full marathon. However, many runners do the opposite, starting too fast at the start and slowing down significantly in the second half of the race. . It is a common mistake. Because at first you feel rested and strong, it's tempting to get out quick.

It takes a lot of discipline and practice to achieve a negative division. Most people cannot do this on their first marathon. But in general, if you can maintain and conserve your energy in the first half of the race so that you can run faster in the second half, you will perform much better overall.

How to Improve Split Time

Improving your part time generally means improving your overall pace. There are several ways to train to achieve faster times.

  • Improve your stride rotation: work to take more steps per minute.
  • Experience interval training: add bursts of speed to your training runs or do uphill reps.
  • Add in a weekly tempo run: run at a consistent effort level, just slightly slower than your normal 10K pace.
  • Try a progressive run: To gradually increase your pace throughout the run (just as you would in a negative split), Start at 4 on the perceived exertion scale, gradually increase to 8, and then cool down.

How to Keep a Consistent Division

Maintaining a steady pace can be challenging for many runners, but working on it can help build the stamina and control necessary to complete a sprint or long-distance race. You can try strategies like:

  • Running to music timed to your favorite cadence (say, 160 beats per minute)
  • Timed laps on a track to see what a particular beat looks like
  • Apps or functions to set the pace of your running clock

The most important thing is repetition and the practice of being aware of what a rhythm is like in your body. So you can reach it even without a stopwatch.

Enjoy Watching This Video About Running

Source: Film My Run

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