We’ve got another great post from my running coach, Marc, today. He’s going to be talking about the elusive negative split. I don’t think I have yet to do that in a half marathon or marathon…maybe next weekend in Philly? We’ll see
Marathon running is hard enough as it is. Don’t make it any harder by using up all of your energy before you get to the finish line.
Plan to negative split – which means going out a shade slower for the first half and coming back quicker. Here are 3 ways you can practice doing this.
- During your long runs, go out at just slightly slower than your typical long run pace. This will ensure you feel good and give you that extra push to run the last few miles at a quicker pace. Remember, the more you practice going out comfortable and under control, the easier it is to do it in a race.
- Know your fitness. If you aren’t ready to run a marathon at a specific pace, you shouldn’t try and do it for the first time during the race. Prepare your body for what you expect it to do during the race. This includes doing tempo runs, threshold runs, and long runs.
- Prepare your mind. If you want your body to run a specific pace for 26.2 miles, you also have to train your brain to be able to handle the amount of time you’ll be spending on your feet. You can’t train your brain without logging some hefty miles, so the brain and the body are one in the same. Be patient with your brain – when you see a long run of 20 miles on your calendar, but you’re starting out at 8, you might scare yourself.
Remember, marathons are tough, but with proper work and training, anything you put your mind to, you can achieve.
For tips, tricks and your very own training plan, visit trainwithmarc.com.
Have you ever had a negative split in a race?
Do you practice negative splits or race pace during long runs?
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