According to the definition of Dash Virtual, a split is the amount of time it takes to complete a certain distance.

In practice, running negative splits means you pace yourself at a slower pace, then gradually increase it as you run.

An example of a negative splits run.

The opposite of negative splits is the positive splits method, which means you start fast, then slow down later.

Another method is neutral splits – running at an even speed the entire distance.

Five steps to follow to run negative split

– Determine your average pace: Before running the negative split, you need to determine your average pace.

– Start gently: Once the target pace is determined, the runner can start with a slower pace of about 20 to 25 seconds.

– Gradually increase speed: After the first kilometer, you will gradually increase your speed with each kilometer.

– Follow the plan: Starting at a slower speed than usual, you will tend to speed up to quickly reach the average pace – the most comfortable running pace.

– Finish strong: The biggest challenge of negative splits is that you have to run at your fastest speed when your body is tired.

Benefit from negative splits

– Good for training and competition: Starting at a low level, gradually increasing the speed is a mini version of every training lesson, the key to increasing endurance.

When entering a race, reality shows that many elite athletes have won by using the negative splits strategy.

– Suitable for all runs: No matter how far or how long you run, as long as you determine the distance and average speed over that distance, track the pace parameters through each segment, you can run