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.