What is the best way to negative split a sub 38 10K?
What are your negative split 10K stories and what was the biggest difference from the first 5K to the last?
Where is the point in a negative split race where you actually went out to slowly (ex. 3 minute differential etc.?)
I ran 37:57 recently even splitting and I feel ready to go faster.
bulldog35 wrote:
What is the best way to negative split a sub 38 10K?
What are your negative split 10K stories and what was the biggest difference from the first 5K to the last?
Where is the point in a negative split race where you actually went out to slowly (ex. 3 minute differential etc.?)
I ran 37:57 recently even splitting and I feel ready to go faster.
Negative splitting isn't necessarily the best way to set a PR. Are you interested in a PR or a negative split?
I would like to negative split first of all. If the PR happens that is great but I want to enjoy the run first and foremost. I will be satistisfied if I run mid 38 but run a strong second half feeling good.
Go out in 19:30-19:40 for the first 5000 meters. First mile should be 6:20ish. When you hit the halfway mark, surge. Make sure you are relaxed the first half.
Physiologically, slightly negative splits is the way to go for a 10k (assuming flat course, no wind). That said, there is more to running than physiology so it isn't always optimal.
If you are going for 38:00 flat (right around 6:07 pace), I would ease into things the first mile, splitting maybe 6:12-6:15, then settle into 6:09/6:10s until half-way. Drop it to 6:05s from there and go eyeballs out the last 2k.
Good responses! I like em. I will be eyeballs out chomping on the Bit last 2K.
Course is flat and certified this Saturday. I like easing into 10K's. Only times I get in trouble in 10K's is when I go out in like 5:50 when I am in 38 shape. When I go out in 6:15 or so I usually feel pretty fresh.
I usually close fast the last 1.2 miles and miles 3 and 4 is when I some time falter or lose concentration a bit which is something I am working on.
Not be a complete asswad, but the best way is to go out slower than 19:00 for 5K.
Run the first mile relaxed. I negative splitted my 10K PR pretty severely. Wasn't that I went out intentionally slow - just turned out I was in better shape than I realized and after being on my goal pace for 5K went about 40 seconds faster in the second 5K.
Go out in 26 mins, then 11:59 for the 2nd 5k
That way you would get your sub 38 and a world record as a bonus!