Q+A: My first mile seems so slow - is it that bad?

Q: My first mile seems so slow – is that bad? - Andrea Masters Valentine

A: ‘If anything, it could work to your advantage,’ says Bart Yasso, the coach who invented the Yasso 800s workout. Runners who go out too fast can end up hitting the wall; aiming for a negative split – running the second half faster than the first half – conserves energy and boosts confidence when you finish feeling strong. Start your runs about 15-20 seconds per mile slower than goal pace, and increase your speed by a few seconds per mile every few miles (or every mile if you’re running a 5K or 10K) until you’re running the last few miles slightly faster (10-15 seconds) than goal pace.