So, I was going to do a slower run this morning, but I wasn’t happy about the 4th km of my run on Monday when I had a stitch. I decided to try again and tidy up the whole run. Usually, I set out too fast and end up playing ‘catch up’ for the rest of the run and the splits are all over the place.
What if I tried to start off slightly slower and increase pace slightly for each subsequent km? When looking at the splits of more experienced runners, that is often what I see.
My warm up walk took me to the bridge with a view of the sluice, so after snapping a pre-dawn picture, I set off to ELO’s Mr Blue Sky to get me in the mood! 🎧 🎵
The run went exactly according to plan. First km pace was 7:26, so my idea was do-able. I carried on and did exactly what I set out to do. Don’t you just LOVE it when a plan comes together! I increased pace for every km. When I got to the last km I wasn’t sure if I could do it as I was pushing hard. I glanced at my watch at one point and noticed that my pace at that moment was less than 7, so I figured that my average for that km was surely going to be pretty good!
I shaved about 15 seconds off my previous 4 km time, but when I saw the splits I sighed with contentment. So neat and tidy 😂. Exactly what I wanted, with a PB for the last km. Average pace for the was the same as Monday, but the run felt much more comfortable doing it this way.
Splits: 7:26, 7:21, 7:15, 7:00
Written by
Jools2020
Graduate
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Thanks, Ian! 😊 Pic shows the Old Bedford River, which was constructed in the 17th century as part of the drainage of the fens. I live in a place with a fascinating history!
Thank you! Sometimes I can feel the speed waiting to be unleashed 😂. Seriously - it’s getting easier. Today when I glanced at my watch in the 4th km, my pace at that moment was 6:50. I couldn’t keep it up of course (yet!) but I was astonished! It was only a few weeks ago I was struggling to get under 9. Amazing! I was the everlasting slowcoach.
I love negative splits. So satisfying. I even managed it when I ran my 10k. A distant memory now with the new low heart rate training 😂 Keep enjoying your running.
I’ve found them so hard to do! Just got into a habit of starting out too fast. This one worked well - I know what you mean about satisfying. I sighed with contentment 😂. Long, slow run for me on Saturday in HR zone 3. Love doing that, too.
Negative splits certainly didn’t help me as a new runner. I loved doing it even when I was on an easy run which made me always push my pace too much. I have had two injuries since completing C25K and the magic plan which is why I’m running very slowly now by heart rate. Keep doing what you’re doing👍🏻
This is similar to how I plan to do things after tomorrow. Slower, longer and shorter, faster.
Also the group I usually sing with have done ELO's Mr Blue Sky in four part harmony in concert. It's complicated but great fun to sing. (Such activities are, sadly, on hold this year.)
Wow! Great splits! The C25K stamina podcast works this way beginning at 150bpm, then 160bpm and finishing with 165pbm, although this may be too slow for you now! I enjoy it as a good 35 minute guided run (with Laura 😍) and I get to run the 165bpm downhill 😂😂
Thanks! I’ve listened to the beginning of the podcast at home. As soon as I hear Laura counting the beat 1-2-3-4, I get really anxious as it sounds too fast and regimented. I’ll leave it a while and revisit it later at some stage.
I’m much slower than you with splits in the low 8mins and it’s just about right for me with a bit of effort needed for the 165bpm bit. Your splits are way faster than mine so you should manage it ok. The music is a bit mind numbing tho 😏
I can do 165, my stats prove it - You’re right, I shouldn’t dismiss it. I will try it sometime soon 😀. My splits have only been that good for the last couple of runs, it’s a sudden improvement that has surprised me; perhaps the slow runs are helping 👍
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