Session of the week – Negative split long run
The negative split is a very commonly used term – simply it means running the second half of the run faster than the first.
See below on how to use the run for maximum benefit leading into your next race. The numbers used below are based of a half ironman, 70.3 or half marathon event but can be adapted for longer or shorter events.
Allow 1hr 45mins for this session and ideally you have completed a few sessions of 1hr 15 or more prior to completing this session. Ideally it is completed on an out and back course and where possible on gravel / trail.. a few undulations are ok. Perhaps pick a hilly course if racing at a hilly venue.
First 10-15mins is a nice easy shake out type pace and then you want to build slowly over the next 35-40mins until you’re nearing the intensity for your goal event for the final 5mins of the build.
At 45mins you turn around and the aim is to hold the intensity of your goal event for the entire way back to the starting location.
If you have paced correctly you should be back to the start point quicker than the first half of the run.
Run for 10-15mins after the negative split as a cool down.
It is a good idea to record pace and heart rate as well as distance travelled so you can compare the session in future.
Enjoy!