I have started taking part in the Cannon Hill Park Run (4 events) and have so far ran a PB in each event. I started at 28:13 and I'm now at 26:07, however, i am yet to run a negative split. I would like some advice on how to do this and how much I would improve if i did run a negative split.
Also, is there any type of training that I could do to help improve? I currently play squash once or twice a week and try a couple of runs in too.
Perhaps you could mix it up and play some table tennis or some badminton.
A friend of mine managed a negative split at 5k. He played cricket in his spare time. Coincidence? I don't think so!
Run the first half really slow and the next half faster. There you go. Negative splits.
The best type of training would be do more runs ...simple really ....
I did interval training to help overall running fitness and for negative splits I do a more relaxed pace leaving home, and then on the way home think of the sofa and food- that normally makes the run back faster!
Not sure how you can run a negative split on a 5K unless you intentionally run the first half slower - 5K is a short race and is eyeballs out all the way - with increased running and stamina you will be able to maintain a fast pace.
More running, including some longer runs will help. At the moment your pb equates to 8:24mm pace. Running at 8:22 will get you sub 26 minutes. Forget the negative splits over 5k, it really is a sprint in terms of distance running.
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