Guide
Negative Split Strategy: What It Is and How to Pace
A practical negative split strategy for 5K to marathon races, with splits you can follow on race day.
What a negative split means
A negative split means running the second half slightly faster than the first half.
This approach helps prevent early pacing errors and often produces stronger finishes, especially in longer races.
Simple split template
Start 1-3% slower than average target pace for the first quarter of the race.
Run at target pace through the middle and increase effort only if form and breathing stay controlled in the final quarter.