How to Negative Split a 3 mile?

this Takes time and experience, but don’t get antsy at the start. Also, set a first mile time to shoot for and then attack the race after that. Practice running that first mile pace in training.

Even splits at about 6:30 pace.

it's tough to stay within yourself in cross because so many people get out too fast, and it feels like the race is getting away from you. 3 miles is a long time. if you run smart, the kids you should beat will come back to you.

As far as pacing, even splits don't usually work in cross. There is often more hill in the middle of the race that makes a slow 2nd mile. If the course has similar terrain over all three miles, you should definitely be closer to even than that. Just try to stay within yourself. you need to have a better gauge of where your redline is.

One thing you could do is get a Stryd and learn the power you can achieve for your race distance. Start at a little lower level and pick up later. As for hills just keep effort steady by running the same power up and down.