The negative split is often looked at as the ultimate pacing strategy. It involves running the second half of a race quicker than the first and is the favoured approach of record-breaking elites. But is it really the best way for the other 99.9% of us to run?
There’s another pacing strategy that may lead to a better result: essential rainy day running tips. ‘This doesn’t mean setting off at a ridiculous pace and hanging on for dear life, but expecting some tail-off in the second half,’ says coach and 2:29 marathon runner Robbie Britton.
In practice, this means running a marginal positive split, whereby you bank a small amount of time in the first half. It might be a tactic worth trying at your next parkrun. One study found that completing the first mile (1.62km) of a 5km race between 3-6% faster than average race pace yielded the best results.
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Why lactate threshold trumps VO2 max for runners marathon, though, there are consequences for not setting off at race pace. Another study found that running the first 5km segment 10% faster than race pace adds about 37 minutes to the average finish-time, while starting 10% slower adds about 29 minutes. Most PBs came from running your first 5km at goal race pace.
How to positive split your parkrun
Following the idea that it pays to run the first mile of a parkrun 3-6% faster than race pace, here’s what that mile (1.62km) should look like in real terms:
In miles:
Sub-30: Try to run first mile between 17-35 secs faster than average mile pace (9.40min/mile). So that’s anywhere between a 9:05-9:23 opening mile.
Sub-25: Try to run first mile between 14-29 secs faster than average mile pace (8.00min/mile). So that’s anywhere between a 7:31-7:46 opening mile.
Sub-20: Try to fun first mile between 12-23 secs faster than average mile pace (6.27min/mile). So that’s anywhere between a 6:04-6:15 opening mile.
In kilometres:
Sub-30: Try to run the first kilometre between 11-22 seconds faster than average kilometre pace (6:00min/km). So that’s anywhere between a 5:38-5:49 opening km.
Sub-25: Try to run the first kilometre between 9-18 seconds faster than average kilometre pace (5:00min/km). So that’s anywhere between a 4:42-4:51 opening km.
Sub-20: Try to run the first kilometre between 7-14 seconds faster than average kilometre pace (4:00min/km). So that’s anywhere between a 3:46-3:53 opening km.
