Home
Back
Negative Split Formula:
| From: | To: |
A negative split is a racing strategy where the second half of the race is completed faster than the first half. This calculator helps you plan your half marathon pacing strategy by determining your target time for the second half based on your first half time and desired adjustment.
The calculator uses the simple formula:
Where:
Explanation: By subtracting your desired adjustment from your first half time, you get your target pace for the second half of the race.
Details: Running negative splits is often considered the optimal racing strategy as it conserves energy early in the race and allows for a strong finish. Many world records have been set using negative split strategies.
Tips: Enter your planned first half time in minutes and how much faster you want to run the second half. The calculator will determine your second half target time.
Q1: What's a typical adjustment for a negative split?
A: For beginners, 1-3 minutes is common. Advanced runners might aim for 3-5 minutes or more.
Q2: Why run negative splits instead of even pacing?
A: Negative splits often lead to better overall performance as they prevent early fatigue and allow for a strong finish.
Q3: How do I practice negative splits?
A: Incorporate progression runs in training where each mile/km is slightly faster than the previous one.
Q4: Are negative splits suitable for all runners?
A: While beneficial for most, beginners might find it challenging. It's important to practice this strategy in training first.
Q5: What if I can't maintain the second half pace?
A: The adjustment should be realistic based on your training. It's better to slightly under-adjust than to overestimate your capacity.