Running Splits and Negative Splits for Road Racing

As you know, running a race is all about maintaining your pace. Most runners strive to maintain a steady pace throughout a race. Other runners develop strategies for changing their pace during certain parts of their race. In this post, we’ll discuss what a negative split is and how it affects your running performance.

A negative split is when you run your race at a faster pace in the second half of the race. It can be broken down into the first half and second half of the race. Or, it can be further subdivided.

If you divide the race evenly into halves, a simple negative split is to run the second half faster than the first. For example, if you run a marathon in exactly 4 hours, and you reach the half marathon at 2:01, you have successfully run a negative split. That is, the second half of the marathon was run in 1:59.

You can further subdivide your race by miles or kilometers. For example, if you are running a 10 mile race and average the first 8 miles with a 7 minute per mile pace, you can run a negative pace the final two miles. To do so, pick up the pace and strive for 6:45 miles.

Running negative splits is very tough. Most runners who haven’t trained for this usually start the first half of a race too fast for their fitness level. The result is that the second half of the race is slower than the first half. With the right amount of training and pace preparation, you should be able to achieve negative splits in your next race.

Running Speed Calculator

The running pace calculator on this website provides 3 different types of results: your calculated running pace, a running pace chart and your calculated running speed.

Your running pace is how long it takes you to run a completed cycle, typically a single mile or 1 kilometer. Therefore, when your run at a pace, you can say that you are running a specific time per distance. For example, an eight minute mile or 5 minutes per kilometer.

Running speed is a different calculation. It is usually defined at the distance traveled per hour. For example, 10 miles per hour or 6 kilometers per hour.

The difference between your pace and your calculated speed is vastly different. For example, if you run an 6 minute mile pace, it would take you 1 hour to run 10 miles. If you run at 6 miles per hour, your pace would be 10 minutes per mile.

As you can see, running speed and running pace are very different numbers. However, both numbers will provide insight into how fast your are running. They can both provide key points of data to improve your training and your fitness level.