Running Training


We talked about timing running splits on Sunday, these are the three things you need to know:

Negative Split- is when the second half of your run is faster than the first half. To achieve a negative split you must try to conserve some energy in the first half to achieve a faster time in the second half. This type of split is most desirable with runners as it avoids you going out too fast at the start.

Flat Split- This is when the second half of the run is the same or close to the first half time. In this type of split you need to conserve some energy so as to hold the same pace for when you begin to tire in the second half. This split is is also desirable as it gives  consistency to your running and allows you to maintain a continuous, comfortable pace.

Positive Split- Is when the last half of the race is slower than the first half. It usually means you didn't have enough energy left to keep a constant pace during the last half. This type of split is not a good strategy to use. If you are having positive splits it's mostly likely  due to, going out too fast too early, running a distance that's too far for your body condition, or the course maybe tougher in the second half of your run.

Being aware of your split times lets you know how well you are running and training. If you are always in a positive split, even  over a shorter distance that your body is well used to,  you should consider turning it into a negative split or a flat split. Try to control the pace you go out at, try to keep your pace and foot strike constant. Try to keep a little energy in the tank to sprint off and on on the way back, or pick up the pace on the last km, when you know you are not far from home

You do not always need to time your splits or your runs, however, once you have mastered a distance, try to stick at that distance and improve on it. Try timing yourself over the whole distance, then time your split. When you are achieving a negative or flat split then try increasing that distance slightly, and then go through the same process of perfecting your new distance.




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