Wednesday, December 3, 2014

12/03/2014 Afternoon 5 miler, negative split

It's been awhile since I ran a negative split workout.  I love to do them for the fitness benefit, the challenge, and to break up the monotony in a run I have done over and over.  Sometimes I have to run the same place over and over  and over, etc. repeat, again, blah!  Besides gaining less physically, repeating the same course can drive you mad.  However, running a negative split eliminates all that.  

Today's run was the basic negative split.  I ran 5 miles.  The first 2.5 I ran at a pace of about 9:15-9:20/mile.  The second 2.5 miles I dropped down the pace to about 8:35-8:40/mile.  These aren't scorching times or even a hard workout, but simply running the second half of a run faster than the first half helps build your fitness and your aerobic capacity.  Switching speeds on already worked legs increases stamina for race day.

A second type of negative split workout I like to do is a sort of progression run.  The easiest way to think of this is to break a run into 3-5 parts.  Start with a basic speed in part one and get faster each step of the way.  It may look like this:

Mile 1- 8:30/mile
Mile 2- 8:15/mile
Mile 3- 8:00/mile
Mile 4- 7:45/mile
Mile 5- 7:30/mile

The breakdown doesn't have to be perfect.  If you use a watch a few times and monitor during the runs you do, you will start to get a feel for what the different paces are that you run frequently.  I know for myself, when I am fit and running a lot, I can find a pace I want to run and keep it or change it pretty accurately.  Actually, as I was running today, I realized that I think it's easier for me to control my paces running than it is when I am driving.

Regardless of your pacing knowledge, just go out and try some negative split running. It could be a couple miles or more, but the benefit is tremendous.  

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