I'm interested in people's thoughts on negative splits, particularly on the run.
Lets say you're aiming for a 4 hour marathon - are you really more likely to hit that target if you run the first half in 2:05 as opposed to 1:55?
Isn't there a real danger of leaving yourself too much to do in the 2nd half of the race - which you have to balance with the other danger of blowing up?
So far in most races I've finished slower than I've started but hit a lot of goals this way so I'm less than convinced about the need for negative splits.. but would welcome the collective real-world experience of all you forumites!
is this for an IM Marathon..??
I've not met many people who negative split it. Go out 'easy/steady' for the first couple of laps - conserve as there's a long way to go. The third lap will be hard - man up and don't slow down.Lap 4 out - yip yip. every pace is closer to the finish - just keep runningLap 4 heading home - pick it up, and up - ignore the legs / brain and just keep going.
Its a definite negative split in effort but won't be in pace / time.
I run negative splits in most of my races by running hard but steady/controlled and then pushing myself into oxygen debt for the last 20-25% of the race. Negative splits in a marathon, I would argue this applies more to the elite to 3hr runners. For the 4hr plus runners, the marathon is a different race. It is more an endurance test. Think of it like this:- ask an elite marathon runner to run as far as he can in 4 hours, different approach needed now. That`s what a fun runner has to contend with. My best marathon was 3hr 28 off 1hr 43, 1hr 45 splits. If going for sub 4hr, I would recommend trying to stay bang on a 3hr 59 pace and try and hold it.
Nah - I say it jokingly but there's reasons for both:1st was a beginners error - the first half I run/walked thinking I'd got nothing left, but was just breaking up my momentum. Eventually I started running all but the aid stations and picked up the pace.
2nd was because I am still stupid - dived back into transition to grab rain jacket (only for weather to go fine) so lost 2/3 mins there in the first half, and then had to stop at the med tent to get some ibuprofen for my ankle too, so that was a good 4/5 mins as I had to fill out a form!!
DoM - I think I'm with you.. I think I need to settle on a realistic target based on something I can hold (I'm in the 3:30+ bracket for stand-alone marathon). As for IM, same approach, although In my one IM to date I did try that approach and it did work - until the 1st aid station. Gross over estimation of ability and conditioning looking back
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