Get Faster Every KM Or You're Out! Negative Split 5K Challenge

Sarah, Tom, Mo and Jess are taking on a negative split 5k challenge. After completing 1 kilometre at their given starting pace, they then must speed up every kilometre until they hit 5k. If they haven’t got a negative split at the end of the challenge…they’re out! The runner with the best negative splits at the end, wins!
↓↓ Who do you think will win this challenge? Let us know in the comments! ↓↓
What’s in this video?
00:00:00 - The Never-Ending Challenge
00:01:05 - Progressively increasing heart rate in a kilometer challenge
01:01:58 - Negative Splitting and Pacing Races
00:04:04 - Who Does Everyone Think Will Win?
00:05:09 - Challenging the Pace
00:07:17 - Running towards the Finish Line
00:08:28 - The Results Are In!
MUSIC licensed by Artlist and Epidemic Sound
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[@eenayeah]

Jess's tactic also includes calculating one's tangent along the path of the Sun every 10 arc minutes and making sure she runs 10 more steps when Venus is in retrograde in relation to her position

[@pavlinavitkova866]

Sarah: Tom will hate this and be distracted Tom: quak, quak 😂😂😂

[@SaynabSiyad]

😂😂😂

[@spencerharper6182]

Tom is most of us 😂 getting it done while our mind is elsewhere

[@meganhirschi6248]

The Sticky 5k. Randomly draw each other’s names and plan a route for the name you draw. You want to slow them down. The runner who can run their route closest to their average 5k wins! The runner who plots the race that gives the biggest gap also wins something, but we aren’t sure if it’s a curse or a prize.

[@michael516]

Kudos to all of you. But, Tom, your last km at 5:30 was absolutely amazing! Keep on!

[@runningchannel]

Thanks so much!

[@IK99999]

Maybe something like "Who can make the coolest Strava art?" In 5K or 10K perhaps, and then have us in the comments vote for the best one 😊

[@runningchannel]

Great suggestion!

[@mtblevifootballandmore1029]

@@runningchannelyeah you guys should do that!🔥👌🏻👌🏻 that’s a good idea

[@Kelly_Ben]

I remember a challenge a few years back where someone threw in strava art just for fun... Rick, maybe? Hysterical!

[@Alyqzs]

was my Idea-recommendation last Video. Glad You tried it and this needs a 10k Version 🙌

[@runningchannel]

Thanks for the idea!

[@stuartwalker7345]

Sarah: “beep, please beep” this is so relatable in every interval session 😂

[@emmarunyeard6832]

I love it when Jess goes on a crazy Jess tangent, makes me chuckle, her mind goes as fast as her feet x

[@rick_4470]

I still don't understand Jess' tactic

[@runningchannel]

We aren’t sure anyone does lol

[@dresden_slowjog]

She counted her steps for a distance of three boats. Every Km she aimed for 1 additional step. Like On KM1 she counted 37 steps, so on KM2 she aimed for 38 steps etc. Then she correctly realised that with increasing speed her stride length increases so her approach was kind of useless.

[@Bertziethegreat]

Boat+Math=Win.

[@anelkaisgood2]

Jess is the best! :D. She must have meant if she's running faster, her strides should be slightly longer, and so it would take her one less step to cover the same (3 boat/random cafe) distance. Also in other words, no idea :D, massively confusing. Initially thought Sarah surge tactic made most sense. Surprising results!!

[@AlioH89]

Don't think she did either... 😂

[@dobetterwithchristian4472]

I will never run if its not to save my life, but I enjoy watching you guys do it.

[@joedurantguitar1447]

Why on earth would everyone go out so fast? Surely start at 7 min kms or something.... or even slower. Am I missing something here!? 😂

[@flolin8766]

Yeah with this tactic easy win.

[@kamallewis-gopie6956]

The pace for their first km was given to them. I missed that on my first watch too

[@joedurantguitar1447]

@@kamallewis-gopie6956 Ahhhh 👍

[@onlineo2263]

Well if that is the case why was Sarah's first km pace so close to Jess'? There should have been a good 90 second difference in first km speed! ​@@kamallewis-gopie6956

[@arvindhmani06]

@@kamallewis-gopie6956 oh yeah I remember them saying it but I guess it didn't register 😂

[@johnsoncj]

Would love to see Rick doing a beer mile

[@runningchannel]

A wine mile instead? 😂

[@johnsoncj]

@@runningchannel I did think this as I wrote it! Gavi mile might be even better!

[@rustybarnet]

Genuinely tried Gavi off the back of Rick’s near constant plugging on the podcast. Wasn’t that fussed by it to be honest. Think he may just be on commission… 😉

[@Lenaean]

@@rustybarnet Same! Don't rate it... Sorry Rick!

[@nikolajjansdaldreijer2445]

You should try to do alternating paces without looking at the watch. Example: - 1km @5:30 (where you are allowed to look at the watch), - 1km @4:30 (where you are allowed to look at the watch), - 1km @5:30 (no looking at watch) - 1km @4:30 (no looking at watch) - ... And continue like this without looking at the watch. (Maybe do 0.5km laps instead). It would be fun to see how good you are at pacing by feel.

[@runningchannel]

Love that idea 🙌

[@BrentVis]

extra impressive to win when already having to start that fast!

[@runningchannel]

I know right?!

[@williammewis1473]

Amazing really surprised 3 of 4 managed that! I find it hard enough to negative split with a watch!

[@runningchannel]

We’ve got skillz here at TRC 😂

[@jimshuttle]

Jess winning the challenge whilst using a 'steps per 3 boats'(?) tactic is absolutely bonkers. Boats aren't all the same length!

[@runningchannel]

Hahaha

[@edithgruber2125]

Interesting challenge and tactics. Jess's boat tactic was quite something, didn't work because of the stride length and she still won, wow! What I didn't quite understand was how the starting paces were set? Is it their current marathon pace or LT pace? Depending on how hard the first km is relative to your maximum pace, it makes it easier or harder to increase pace. If I started at MP, I would have a lot more room to improve with each km as if you asked me to go out at LT pace instead.

[@XxpeteguayxX]

@2:10 The boat calculation is genius haha

[@runningchannel]

Haha thanks!

[@phillipaaldridge5048]

Tom is my spirit animal. Amazing effort everyone!!

[@gary2849]

Tom just keeps getting faster and better. I'm really enjoying his journey!

[@runningchannel]

Really glad to hear that Gary!

[@IssieAndLife]

Thanks for another great video guys! Kudos to Jess for winning but TOM you did amazing

[@DaveG207]

I’m gutted for Tom, but love that Jess and Tom were the finalists there 🙂

[@acasualviewer5861]

Tom is my hero

[@spiral32]

love you all to bits guys

[@DavidGonzalez-kv1nc]

Mo’s is the most “workout logic” tactic so makes the most sense to me, but Sarah’s is the most creative.

[@adamjones151]

What about a positive split 5k next?? 👟 brilliant video guys

[@runningchannel]

Maybe the next challenge!

[@lucasabrams9451]

@@runningchannel I'd say if you do positive splits it should be slower every km = out but try to keep the percentage if positive splits as close to zero as possible? That would be an interesting one.....

[@markjameslyons]

Tom saying he’d like a challenge like painting with numbers made me think of “painting with runners.” Like a Strava art challenge with you all trying to map out a famous painting 👀 I’d love to see a Mona Lisa, “Mona Lisa’s Mile” kind of pun involved too 🤷🏻‍♂️

[@Paola-bb7qk]

Loved it! You transform running in such a fun playful activity!

[@u747877]

Great video, Love it that they all have a different strategy, Tom is great, he should do a pod cast and talk about random things and we could listen to it while running and it would take our mind of the long run

[@kimdecker8901]

One of the video's features that this Yank most appreciated: all the views of London's running routes. I gotta make my way over there someday and RUN! :)

[@writeorrun]

Great entertainment! Loved how quickly all tactics went out the window.

[@runningchannel]

Glad you enjoyed it!

[@JeffreyADavis-vy5qy]

Great run, Jess! Tom, I was hoping you would win again.

[@michaelmajor6595]

Next challange could be that the four of you run a 4x400m relay racing Andy so he can run a fast mile finally. :)

[@Christian_Jara]

Painting by numbers reminded me of Strava Art, maybe pic an art piece from a bag and try to recreate it by running (Mondrian would be fairly easy).

[@tobymacalister506]

Nice win Jess - You deserve it

[@nathaniel23946]

There was so much thinking/calculating in this run challenge lol haha!!! And I really agree with TOM on the last sentence!

[@cw11acq]

"I don't think I've ever negative-splitted anything" is one of the greatest lines ever spoken.

[@arix4783]

Painting by number while running laps

[@nidhivaidya6485]

Jess had the most absurb technique and still won 🤨 hats off to Jess!!! And doing it so fast too, amazing

[@dinalli]

Kudos to who ever did the 60s Batman transition, impressive. Oh and I’m so surprised Sarah didn’t win as her tactics seemed sound

[@SebSquonks]

Man how fast is Jess?! Is it possible to learn this power

[@blakekesic6247]

Challenge idea: Run a 5 K at whatever pace you want to. Then without using your watch run a 10 K that is as close to exactly double as you can get

[@jennabutler6304]

Tom, you still beat Sarah! Isn't that what really matters?? Great job all! Man Jess, you are so fast!

[@mariegreen2203]

I was rooting for Tom. It was so close. Congrats to Jess. Even though your tactic didn’t make any sense, I am not surprised to made the negative splits so big.

[@sophiebennettdiplcm8236]

Ahahha Love Jess's complex way of doing the challenge but it worked! How about negative splits but with increasing incline? What's worse than going fast up a really steep hill!

[@runningchannel]

Oh that sounds awfulll

[@mikestevenson1334]

Congrats to Jess! Tom, you were so close! =D

[@WillHogarth-dd6he]

Try: Run every hour on the hour for 24 hours. Runs all need to be a similar length. I've now done this for 1.1mile, 2km, 2.5km and most recently 3.3km

[@jassaljs]

That was another interesting run🤗

[@cicckany8540]

Since the goal was to have the biggest difference between the paces, I would have done it much easier than any of them: 1. Slow walk 2. Fast walk 3. Slow jog 4. Comfortable run 5. All out These are very different paces that you can definitely feel, and the percentage difference would be huge between slow walk and all out 1 km.

[@NicolaJones19]

I love seeing Tom in front of the camera.

[@mikearsenault3699]

I've been loving these challenges - and while out for a run at lunch :-), I thought of a fun challenge that might be fair for all. Maybe this has been done before, but here goes...... You each have PB for 5K I assume. Perhaps anywhere from 20-30 mins - shorter or longer. At the start of the challenge - everyone draws from a hat, a random number between say. 30-300, increments of 30 - so 30, 60, 90, 120.....up to 300. These are seconds and represent the length of time that should be added to you 5K PR time (to make it slower) - and that is your 5K time that you're aiming for during the challenge. I don't think zero (0) should be in the hat, since it might be unreasonable for someone to actually go for a PR during this challenge 🙂 For example - let's take Mo - Say his 5K PR time is 20:00 mins. At the draw, he draws 150, which represents 2 mins 30 secs. So he has to try to run his 5 K in a time of 22:30. All participants do the same. The person that runs their 5K with the time closest to their desired time wins - I'm assuming the only thing you can use on the Garmin watches is the distance. You have to know the pace your running and how it compares to what it should be. Of course, any thing here can be changed: - distance can be 100,200,400 m or 1-5 K - times in the hat can be in increments of 30 seconds, as described, or to keep it simple can be in increments of minutes, perhaps 1-10. Just an idea.......

[@severiner7168]

The best drawing from a route? that would be a fun challenge

[@keithcurtis1430]

Challenge Idea: Who can make the best Strava picture from their run?

[@pauldavidson9120]

What a great challenge!!! Tom would have won if the ducks didnt distract him!!!!

[@the23er]

I like Tom, but i also feel sorry for Tom being put into these situations :D

[@runningchannel]

How should we help him out?

[@emanuelsantos5585]

He walks fast, not running 😅😅😅

[@the23er]

@@emanuelsantos5585 no. Just no.

[@cmurph4252]

Next challenge. Poker run. Choose 5 locations run to each location and collect a card. The runner with the best 5 card hand wins.

[@tiafultonn]

Could I suggest a discussion on why so many runners are anemic, how running affects iron levels, and how anemia could impact your running?

[@PTimbs]

Would love to see a GPS art challenge. 10km run and the best art judged by Andy

[@defeqel6537]

Do the same challenge again, but the one with the smallest difference, first to last run, wins

[@rebeccametcalf4448]

Good job Tom! 👏

[@AI-ed5jz]

good video!!! thank you for sharing ^^

[@runningchannel]

Really glad you enjoyed it!

[@asharablack]

As for further challenges, you could do a challenge where each of you try to get as close to your 5k PB as possible - but no-one decides on their own route, everyone sets the route for someone else instead. I'd love to see the terrible routes you'd come up with to sabotage your competitors. 🤭

[@marc-antoinepelletier4039]

Me watching those nail bitters pacing videos. How on earth they thought about those complex method to auto-pace themselves ?

[@W1ldt1m]

Random thought: I’d love it if you could review and assess various hats and headbands or inserts for which ones actually keep sweat out of your eyes.

[@Cozwantsthatpie]

What’s to stop the tactic of walk the first k, lightly jog the second, jog the third, tempo run the fourth and theshold/sprint the last KM?

[@gabbyggt11]

I think they said that you have do to your first KM at a given pace (probably calculated based on their fitness)

[@tomjamesoliaidan]

Video idea: Higher or lower, run an undulating route and every km have to guess if you are at a higher or lower elevation. Keep going until you get it wrong

[@Leeroy49]

and Jess with the quickest km of the challenge :)

[@EggsForDessert]

I love how contrived and poorly thought out Jess’ plan was.

[@daveoh6581]

I think your next challenge should be extremely slow running challenge. So for all those runners who run / walk slowly and are beggining their journey this would be very inclusive

[@gingram2]

More Tom pls 🤣

[@danielfarnell2665]

Hows about. Run a km, then, closest to that pace for the next km wins. Or a mile, or 5km etc etc. keep up the good work guys. Also, need an extra presenter….? 😅

[@stellasdoesstuff]

I love how jess won despite her strategy making zero sense 😂

[@the23er]

A big challenge would be to do a backyard ultra (or something similar) A lot of tactics possible there. So repeated efforts in a given constraint. A bit like the cheating challenge, but no cheating :)

[@runningchannel]

Well stay tuned as we might be filming something like that this weekend….

[@runningchannel]

We also have done a backyard ultra!

[@the23er]

@@runningchannel i knoe, but not as a Challenge between the Moderators. And i think you could come up with a few stipulations which make it more interesting. Also include andy and tom this time 😄

[@marshaklomp4354]

@@runningchannel I remember Anna running up and down her backyard during Covid.

[@clareevans8516]

I managed a 4.36/ 4.32/ 4.25 on Thursday for 3km, although i did use my watch

[@jordanwhitehead9036]

How far could you all run while staying within a 10second range either side of your target time i think would be a great challenge

[@dansimon754]

Would love to see everyone do the david goggins 4x4x48 challenge

[@bezauta]

Tom is the best. 😅

[@ThatNewmanGuy]

You should to a challenge to draw the best picture of a running shoe with your GPS tracking

[@lucas1984]

I'd like to see you judge this challenge the other way around some time. A good negative split race is not one where you go much faster at the end than at the start - that'd be a terrible way to use your energy. Instead it'd be more impressive to pick up the pace ever so gradually throughout the race and go just a few seconds per km faster every lap. So I think Mo is the real winner.

[@vivienblack5321]

Jess, complicated tactics 😂

[@kamallewis-gopie6956]

Couldnt you just start really really slow then speed up a lil each time? I actually think what Mo did was more impressive

[@tigrafale4610]

Yea I think having your first and final times be as close to each other as possible would be a better score than going really slow then slowly speeding up to sprinting.

[@BurnerAcc-yy1sd]

They all had a pace they had to hit on the first k

[@kamallewis-gopie6956]

​@@BurnerAcc-yy1sdah my bad. I missed that the starting pace was given. That does make it more fair. I guess it was somehow calculated off of their 5k pb. I still think what MO did was harder though

[@derylmccauley738]

Surely should winner not have been smallest % negative split? Would be harder to get it right?

[@wlyTheEverydayWorld]

But continuing to run is already a negative split!!

[@Melethen03]

why does the person with the biggest % wins and not with the smallest. small means more risk. when i run a 10:00 pace at the first km, then 9:00 8:00 7:00 and then as fast as possible i have -100% and more with nearly no chance to fail.

[@alexgetsout]

Beer mile, or similar, again

[@georgemartin6389]

Think having a lower percentage increase is much more impressive and mean you're more in tune with your body.

[@thomas93733]

woo!

[@dghost3473]

Salty Tom 🤣

[@timdemooij1820]

Wat didn’t anyone just started super slow and ended at their max pace?

[@kamallewis-gopie6956]

Their first 1k pace was given to them. Missed that on first watch as well

[@brajagopalsharma469]

❤👍👍

[@aspiadas]

How about a 5km joggling?

[@jaimes5716]

Why don't you just start super slow, slowy increase pace and final k is all out