Frequently Asked Questions

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A negative split is a racing strategy that involves completing the second half of a race faster than the first half. It is intentionally setting a slower initial pace, followed by a gradual or sudden increase of speed towards the end

Alternate strategies include even splitting (racing at a steady pace) or sit and kick (also known as a sprint finish). Conversely, the actof completing the first half of a race faster than the second half is known as a positive split.

Most records at the national and world level have been run with negative splits, showing that it’s the ideal pacing approach for the fastest times possible.

  • World record holder Kelvin Kiptum negative-split his world record marathon in Chicago with a 60:48 first half and 59:47
  • In the indoor 5K, Galen Rupp set the American Record by running mile splits of 4:13, 4:12, and 4:04.
  • In 2005, Kenenisa Bekele ran the world record in the 10k of 26:17 by splitting 13:09 and 13:08 in b5K’s.
  • Haile Gebbrselassie ran half marathon splits of 62:29 and 61:57 in 2007 to run the world maratho2:04:26.
  • In 2014, Dennis Kimetto ran the world marathon record in 2:02:57 by running the first half of 61:45 and the second half in 61:12.
  • In 2019 Eliud Kipchoge set the world record in the marathon by running 2:01:39. His half-marathon 61:06 and 60:33.
  • Eliud Kipchoge also ran his second half marathon about 10 seconds faster than his first when hhours in the marathon in October 2019 during a time trial.

It’s physiologically easier. For races like the half-marathon or longer, it’s easier to run faster once the body is fully warmed up. That typically happens only after the first few miles of racing, making a negative split easier to manage.

Second, negative splits leave you feeling more empowered and fulfilled when you finish a race strong. It just feels good! Athletes who negative split races feel more confident after speeding up during the second half of a race.

And finally, it’s better for fast times. Most records at the national and world level have been run with negative splits, showing that it’s the ideal pacing approach for the fastest times possible.

Even if you don’t end up negative splitting a race, we can have an “emotional negative split” by focusing on finishing the race strong. The last mile or half-mile is a great opportunity to pick up the pace, put out those airplane arms, and smile as you charge to the finish line. Positive split or not, you’ll finish the race feeling powerful.