Can You Negative Split A Marathon??

[@quengmingmeow]

I negative split my marathon PR race--every mile faster except miles 16 and 18 (missed by 2-4 seconds). One area that I don’t think I’ve seen explored is this: when you negative split a marathon (at any pace other than the upper elites), you pass tons of runners in the last 10k. I would argue-based on my own body and how I felt when doing this--that passing those people was giving me a dopamine release in my brain throughout that last 10k. It is definitely a rewarding feeling to be passing, and burying, the competition. The feeling was unbelievable. Without hard science I’ll never know, but triggering the reward centers of the brain in that last 10k is something we could all benefit from. If anyone has any links to studies, please post.

[@r_unner_G]

I negative splitted at London marathon just gone, but it was largely due to getting caught up in the congestion in the 1st half of the race. I ran the 1st half in 1:25, 2nd in 1:22. Felt stong all the way and didn't hit the wall, and legs didn't feel like lead at the end, nor the days following the race. I did an 11-week build up straight after returning from 4 months out from injury. I concentrated on long long runs (+26 miles) with few speed sessions, hill sessions, hilly longer runs, and midweek middle to long runs. I didn't attempt any marathon-paced long runs. I also did a lot of strength work in the gym (was already doing so while recovering from groin strain). I did a slow 16 mile run the Sunday prior to race, followed by a big legs session in the gym early in the week, a speed session on the Tuesday at 85% effort, and a slow 10 miler on the Thursday. Had a massage on Saturday. Carb loaded from Thursday onwards, including a week of beetroot sport shots. I used the lucozade and water given out in the race, took 5 gels starting at mile 4 and last one around mile 23-24. As you mentioned, I felt amazing after crossing the finish line. Felt like I had more to give and passed a ton of runners during the whole race! It wasn't a PR, nor was I expecting to PR (due to injury), but it was the best marathon I've executed to date.

[@MrJohnt965]

I love the tips here. In the couple marathons I've managed to negative split I'd definitely say my overall weekly mileage was key. Both times I had put in consistent high mileage weeks which translated to feeling strong enough throughout the race to be able to push it the last 8 to 10 miles.

[@greggdean8084]

Did the first half of my pr in 6:45 pace and the 2nd half in 6:25 pace. everthing you mentioned was key to that success

[@ptsouth97]

I would add staying hydrated and consuming enough calories during the race

[@MrSkellum]

All of the above.I've run 3 Marathons and negative-split 2 of them.The first Marathon ended up walk,run,walk,run,but I got there in the end.By the time I hit the next 2 Marathons I was running much higher weekly mileage (lots of hills) and was doing a 20 mile long run nearly every week.I was deliberately cautious in the first half of the 2nd one but finished pretty fast,despite having to stop 3 times to stretch due to cramp.The last mile was really quick.In the 3rd Marathon I was running closer to an Even split but still being cautious.At mile 20 I picked it up (1 brief stop for a cramp stretch at mile 23 😂) and finished strong.In the most recent one I wanted a good experience and to finish fast:I did it.Maybe next time I'll be braver and push my luck a bit more? 26.2 is still a long way though.I'm learning.

[@matthewaccornero5688]

Last three marathon splits: Chicago: -4:47 (went out conservative because it was hot) Los Angeles: +0:46 (white knuckled last 8 miles) Cascade Express: -0:36 (pros and cons of downhill)

[@MrTsinobmort]

Finally evenly paced a race in a 5K. The half marathon the day before was pure survival pacing. But negative splitting could be something to work towards…

[@runningmei]

I negatively split my last marathon, because with tapering and carb-loading I could run a little faster than the estimated MP. Even so, speeding up in the last few miles was very difficult.

[@mikedickerson3944]

I negative split Boston which has a positive split profile. Yeah, I’m awesome 😉. Seriously though, to negative split you need strength, chill on uphills, keep ♥️ rate in Zone 3 til mile 20, and then just increase your toe-off power a bit in the last 10k.

[@Draddar]

I'm yet to negative split a maraton, probably started too fast every time. But lets say I'd want to next time, what would you suggest more specifically for pacing? Constant pace up to the half and then pick it up; slightly easier start (say 3-6 miles) and increasing speed from then on; maybe save the strength for last 5-8 miles? Negative split is just such a broad term.

[@springhaas]

Great marathon training advice!

[@edwin5419]

I'm too slow to negative split a marathon. I have to go faster at the start just to make the halfway cutoff.

[@up-and-running]

I negatively split most of my marathons. I am 59 years old and just completed the Chicago Marathon in 3:16 and almost 2 minutes negative splits. I could provide a link to my race video if interested.

[@kirbyisjaye]

so hard to understand "Miles" haha, hope there a km subtitle :D

[@bboy6surme]

Thank you

[@yipikaye]

Jason, Im a little confused. Lets say im a 7min pace marathon runner. You want me to run 8min/mile the first half then run at 6min/mile the second half? Did I understand correctly?

[@lizhartman]

I think he meant run the entire first half of the marathon about 1-2 minutes slower than an even split (~5 to 10 seconds/mile slower)

[@yipikaye]

@@lizhartman i tried to think of it that way but that would be like splitting hair… i dunno. 🤷🏻‍♂️

[@Kelly_Ben]

If I'm running 11 mile long runs 4 months out from a trail marathon or 50k, it would be my best trained race EVER!! 😆 Due to working 3 jobs, my longest training run ever was 13 miles. I figure if I can up it to a long run of 15-16 miles, I'll PB, baby!! I have a habit of running my races way too fast the first 9ish miles, slow WAY below pace the middle 6-9, then go back to the too-fast pace for the rest. Is there a name for that pacing strategy, besides just plain terrible?? 🤣 😂

[@andyharshman]

Why wouldn't you be able to? Obviously u can

[@StrengthRunning]

Because it's very difficult unless you completely sandbag the first half. Real world results show vast, vast majority of marathoners run positive splits.

[@andyharshman]

@@StrengthRunning Just because something is very difficult, doesn't mean you can't do it

[@DasKuper]

I just negative split a marathon but to be frank I think could’ve gone faster and gotten a better time overall (even though I did PB). Pacing a marathon is hard

[@andyharshman]

@@DasKuper Keeping an "almost" consistent pace/effort during the whole marathon is the best way to pr

[@toasterboy708]

@@andyharshman you just keep taking them pretty selfies mate, and leave the running tips to those that know best eh?