Strategies - negative splits etc

[telford_mike]

When I was in the later stages of C25K I went for a run with a pal of mine who's been running for many years. He gave me lots of useful advice, part of which was this concept of managing energy levels by deliberately running the first half of a run slowly, then speeding up at halfway. I've got into the habit of doing this now and it does seem to work for me. Here are my splits from this morning.

1 - 6.47 - trying to get heart going, plus it's downhill 😂

2 - 7.30 - slow right down

3 - 7.38

4 - 7.49 - going too slowly now

5 - 7.32

6 - 7.07 - half way - speed up

7 - 7.09

8 - 7.11

9 - 7.18

10 - 7.22 uphill plus tiring a bit.

Questions. Are there other strategies I should be trying? Is there really any merit in doing this for novice runners? Or should I be trying to run at an even pace?

[UpTheStanley Graduate10]

I'm always happy if I run negative splits - I reckon it means I've judged things properly. After all, you never know when you'll need a bit in hand at the end to hold off someone in a gorilla costume . Maybe a bit much to hope for when running a new longer distance for the first time (e.g. 9k for me on Wednesday), but always something to aim for, as far as I'm concerned.

[telford_mike Graduate10 in reply to UpTheStanley]

Dinosaur costume in my case last week, but yes!

[pinkaardvark Graduate10]

It's a good strategy and always feels great when it comes together like that. I have read before that a 5k is won in the 4th km and I always feel a 10k is gonna come together well if I feel good at the 6-7k point. There's a lot of psychology in race management, and to know the back of a run is broken and it is then 'all downhill', 'on the way home' etc with 'gas in the tank' is the best place to be.

Don't let it be a trap for running too slowly at the start though

[telford_mike Graduate10 in reply to pinkaardvark]

Thanks, that was exactly my worry - going too slowly early on. I think I need to sharpen up km’s 2,3,4 a little.

[pinkaardvark Graduate10 in reply to telford_mike]

A useful approach can be to take 5 mins or your first km as warm up and drills. Don't time this or measure it on your watch phone. Just focus on doing some gentle jogging, some high knees, spring steps, A's and B's drills, butt kicks, walking lunges etc . Don't worry that you are not recording this or that you may do another km, the rewards in preparing your body for the run ahead and opening everything up and getting you setup for proper form will be far more valuable. I have recently started doing this and will take moment at the end to settle my mind, recover my breath and start my watch etc before starting my run proper.

[Wildswimmer in reply to pinkaardvark]

Hi Pinkaardvark, excuse my ignorance- what are A & B drills? Thanks

[pinkaardvark Graduate10 in reply to Wildswimmer]

Just another way athletics coaches like to describe stuff. Not sure this is the best vid but plenty of others on the tube as well. youtube.com/watch?v=48wmKWl...(Not working as expected?)

[Wildswimmer in reply to pinkaardvark]

Thank you! Will watch now 🙂

[pinkaardvark Graduate10 in reply to Wildswimmer]

This one is far better youtube.com/watch?v=yreyTss...(Not working as expected?)

[ChrisAllen1 Graduate10]

I can only comment for myself but I can't do the first couple of km to quick, I need to get into a rhythm if I am trying for a quick run (by my standards), if things are feeling good 10 mins in I speed up a bit from there.

[telford_mike Graduate10 in reply to ChrisAllen1]

I usually go like stink for the first km to get my heart rate up to max. Not sure whether this is good or not, but it seems to work!

[Tbae]

Great views.

One also is, for those that do naturally go off quickly, work with it and don’t worry too much about it.🤔💥🏃‍♂️💥

[misswobble Graduate10]

I run slower in the first half of the run or race. I start off slowly too. Your warm up should get your heart rate up 🙂

A run or race or two halves for me I am just trying to save energy, and hope there’s a bit left in the tank at the end for a bit of a late surge That depends on the course and the weather I think though I walk the hills ! 😁

[ju-ju- Graduate10]

I like this. On a long run if you can start at least the first mile really slowly it can mean there is enough energy in the tank to go the distance. Well done on the run

[Little-runner]

This is such great info! 🤓