3 reasons to run a negative split

Try running a negative split for your next race


This is not a piece lauding negative splits as the way to run a race. Figures actually show that the vast majority of athletes, even at the top end, do not run negative splits over the marathon distance.

This phenomenon is so extreme, in fact, that only one runner out of the first 100 mass-start finishers at the Virgin Money London Marathon managed to buck the trend and run the second half of their race quicker than the first.

To put it even more simply, that means 99% of the runners finishing in less than 2hrs 36mins 53secs (I think it is fair to say these are all experienced runners) ran the first half quicker than the second ie ran a positive split. With such evidence, it is hard to claim that a negative pacing strategy is the way to go.

And yet, in theory, it makes perfect sense. Going out hard and hanging on for a good finishing time hurts; going out slower and coming back faster is not only physically more rewarding and also mentally: the ability to be able to pass runners rather than be passed definitely fuels you to a stronger finish.

I certainly favour the negative split as a racing technique. In fact, personal experience bears this out. Last November, I ran in the Nice-Cannes (Les Alpes Maritimes) marathon, where I recorded a positive split of about 4mins. In May, this year I managed a negative split of 1min in the Copenhagen marathon. Both of these were run in under 3hrs, but the latter was far more enjoyable. Here’s why:

1) Overtaking people in the latter stages feels great

You’ve been on your feet for over 2hrs. You’re hurting, but so is everyone else. To have that extra little bit of energy to glide past someone is an incredible feeling; one which only fuels and inspires you to catch the next few people ahead of you.

2) Cross the line feeling strong

In Cannes, I crossed the finish line and nearly collapsed. I was totally spent. The recovery took an age. In Copenhagen, I was able to hit the final few kilometres and home-straight hard, meaning that I felt on top of the world when crossing the line. Sure, I was shot to pieces, but in a euphoric, ‘I can do anything’ type of way, rather than feeling like someone just bull-dozered over my legs.

3) Ease in, enjoy the race

Spending the earlier parts of the race seeing how your body is coping, testing for any little niggles and pains that might come into play later on, makes the first part of a race really relaxed. Take in the surroundings and acknowledge where you are and the feat you are undertaking. If you go hell for leather in the first hour, you will inevitably neglect this. You have to be disciplined to hold back – but it’s worth it.

Tough as it may be, running a negative split is an altogether more enjoyable way to run. I offer no proof that it is more efficient or faster, but you sure do feel great when you cross that line knowing you just overtook all those people that shot past you in the early stages!


Written by Louis Waterman-Evans | 4 articles | View profile

Please comment on this article below

  • Max79

    I ran the Bupa London 10K this year in terrible form and what I thought was a breathing problem. (It turned out I was about to, or had just had, a heart attack, but that’s another story!) I ran very conservatively for the first half and pushed on in the 2nd half. I ran a negative split of 27:49 / 25:36 and can vouch for how great it felt to keep passing more and more runners. I finished strongly and felt way better than I had at the end of my last few races previously. The race timers provide a stat on how many runners you passed/were passed by in the 2nd 5K. Mine was: passed by 10, I passed 987!

    • David Castle

      The perfect example of excellent pacing. I can only imagine the joy of passing almost 1000 people! Of course, it sounds like you have another story to tell…

Men’s Running visit the Wearable Tech Show WATCH: TomTom Runner Cardio Review Project 26.2 training day Mk II WATCH: New Balance Fresh Foam Zante NYC review WATCH: Exclusive interview with Wilson Kipsang WATCH: Mio Fuse review WATCH: Nike launches Lunar Tempo running shoe Unboxing of the Saucony Kilkenny XC5 spikes Try Broga – yoga for men Michael Johnson talks sport and business

Men’s Running visit the Wearable Tech Show

Men's Running visit the Wearable Tech Show

WATCH: TomTom Runner Cardio Review

TomTom Runner Cardio Review

Project 26.2 training day Mk II

Robbie Britton gives the guys some valuable advice

WATCH: New Balance Fresh Foam Zante NYC review

These are the brand new, New Balance Fresh Foam Zante NYC

WATCH: Exclusive interview with Wilson Kipsang

Women's Running digital writer, Jen Bozon, was blessed with an exclusive interview with marathon legend, Wilson Kipsang.

WATCH: Mio Fuse review

The Mio Fuse is an EKG-accurate heart rate monitor, that tracks steps, distance, calories and pace.

WATCH: Nike launches Lunar Tempo running shoe

Nike have launched their brand new running shoe, the Lunar Tempo.

Unboxing of the Saucony Kilkenny XC5 spikes

Zac Pattison unboxes Saucony's latest cross-country spike

Try Broga – yoga for men

Think yoga's for girls? Think again! Try Broga