Welcome back, fellow runners, to the second installment of our race pacing series. Whether you're a seasoned racer seeking to fine-tune your strategy or someone considering their very first race, this series holds the keys to unlocking your true potential on race day.

In Part 1, we delved deep into the world of the Positive Split—a pattern often encountered by inexperienced runners and a scenario we all hope to avoid. Now, it's time to explore the flip side—the Negative Split.

As we journey through this article, we'll uncover the secrets and benefits of this pacing pattern. Running the second half of your race faster than the first isn't just a strategy; it's a winning formula for a more enjoyable and successful race. But it's not without its challenges.

Join us as we navigate the highs and lows of the Negative Split, discover how to harness its advantages, and learn to overcome its potential pitfalls. Whether you're aiming for a personal best, a smoother race experience, or simply a greater understanding of race pacing, Part 2 has something for every runner.

So, let's lace up those shoes, hit the pavement, and embark on this exhilarating journey into the art of race pacing. Whether you're coming from Part 1 or starting fresh right here, you're in for a race-day revelation.

This pacing pattern is much more fun to experience than the positive split. It’ll mean you get to enjoy running without stress in the first half of the run and will have more energy for taking on the second half.

Here’s an example of a negative split from my Cheltenham Half Marathon this year.

First 10k - 49:48

Second 10k - 46:27

Difference - 3:22

I’ve disregarded the final 1.3k to keep it simple but the 21st kilometre was the fastest of the race so would make the difference even more balanced towards the negative split. 

While some would say I ran this race too conservatively, it was my first half marathon in a very long time and I overtook friends who have been consistently running more than me this year and would likely have finished faster had they paced their race better. 

Benefits of a Negative Split

Bandwidth for Technique

Running at a slower, controlled pace allows you to pay greater attention to your running form. Your posture stays more efficient, and you reduce the risk of developing poor habits or even injury due to fatigue. 

Engage with the Supporters and Soak up with Atmosphere

At a comfortable pace, you can fully immerse yourself in the race environment. Instead of focusing solely on your breath and speed, you'll have the energy to smile for the race photographers and thank the enthusiastic supporters who line the course.

Make Better Decisions 

Running at a comfortable pace means your brain has more oxygen available. Without this oxygen we’re more likely to make bad decisions around how hard we push, whether to draft someone or bear the brunt of a head wind. 

We’d like to think that running is purely about how fit we are. Some kind of time trial where physical fitness determines the winner every time but this is rarely the case. 

Even in a group who pace themselves at exactly the same speed, those who decide to draft will conserve more energy and those who stay at the front, bashing against air particles which require energy to push through.  

Weaving through slower runners is also much easier to do when you’re in a more composed state. If you’ve run fast at the start and depleted your energy then the many direction changes and decisions around which way to go around people will be more taxing still. 

Access Your Adrenaline at the Finish

Running comfortably means your brain has ample oxygen for optimal decision-making. While physical fitness plays a role in your performance, strategy and smart decisions can significantly impact your race outcome. Even among runners maintaining the same pace, those who draft and make tactical moves can conserve energy and maintain a competitive edge. Plus, weaving through slower runners becomes more manageable when you're running composed.

Downsides of the Negative Split

Discipline is Essential

Embracing the negative split strategy requires discipline and practice, especially if you're new to it. When others surge ahead early in the race, it can be tempting to follow. Staying patient and maintaining your planned pace takes self-control.

Chasing Time or Competitors

If you’re implementing a big negative split to achieve a fast time then you’re going to have to run very fast in the second half of your race. 

You may find that you’re unable to speed up enough to finish in the time you wanted simply because you’re so far behind the required average speed that you don’t have enough time to catch up. 

This can leave you pushing yourself to the extreme in the final few kilometres to get the time or placing you really want. 

It’s usually a better situation than with a positive split because you have left enough in the tank but even so, if you’re asking too much speed in a short amount of time then it can be a heart breaking finish as you’ll realise you could have gone faster. 

Potential for More Race Traffic

The slower your start the more you’ll find yourself in the company of slower runners. This may not be an issue when you want to go slow but when you want to start speeding up you could find it a challenge to overtake. 

Try and start in a race pen which correlates to your target race time. It’ll mean you’ll probably be passed by a lot of people at the start but shouldn’t find it too difficult to overtake them later in the race. 

DO NOT start further back for fear of holding up other runners unless you know it’s going to be a narrow running track and you’re going to upset other runners. 

Stay Tuned for Part 3 - The Even Split

As we wrap up Part 2 of our race pacing series, we hope you've gained valuable insights into the art of the Negative Split. Running the second half of your race faster can be a game-changer, offering a smoother and more enjoyable race experience. We've explored the benefits and challenges, and armed you with the knowledge to harness this strategy effectively.

But our journey doesn't end here. There's one more piece of the puzzle to complete our race pacing trilogy. In Part 3, we'll uncover the secrets of the Even Split—a strategy that's often elusive but incredibly rewarding.

If you haven't already, now's the perfect time to join our brand new Race Squad community. Together, we'll master the art of race pacing and take our running to new heights. 

Keep those running shoes ready, because the best is yet to come.