This week we have another member request! Edgar Arrivillaga request a racing strategy for the half-marathon! 🏃♂️🏃♀️💨 I learned this strategy a while back from another group member, and, although it seems really simple - it takes guts!
You need lots of self-control to contain yourself at the beginning. At the beginning of a race everyone is high on adrenaline, there’s lots of music and cheering! It’s easy to lose control and start the race way too fast!
This is called the negative split strategy.
What is a negative split? 🤔
A negative split is when you speed up at every mile, and like so, your mile/km averages decrease at every single mile until the end of the race! Here’s what that would look like in a 5k ⤵️ 1st km - 5:35min per km
2nd km - 5:32 p/km
3rd km - 5:27 p/km
4th km - 5:20 p/km
5th km - 5:10 p/km
Basically, you want to gradually go from SLOWER > SLOW > NORMAL > FAST > FASTER.
The paces averages will be different for everybody, be sure to adapt it to your current capabilities!
Make sure you start with a REALLY comfortable pace. This will make sure you have enough energy until the end of the race and that’s the perfect time to give it your all… at the end of the race! You will feel the need to speed up, you will want to run past everybody at the beginning but you must resist! You’re an experienced runner! Remind yourself of how great it will feel to run past everybody at the end of the race! You need to be smart and gauge your energy carefully.
Thanks for your suggestion Edgar, I hope this is useful for you!
It’s been a while!! Didn’t push myself at all, and finished about a minute slower than I normally do?! I definitely have never pushed myself to try and get a 5k Pb. I’ll be back there next week fo’ sho’!
Yurrebilla tomorrow!! I’m volunteering as the sweeper and it will be my 3rd running the event, 4th total! So keen to bring everyone home, hope to see you out there 🏃♀️ #yurrebilla#ultratrailrunning#volunteer