Running Negative Splits Calculator
Use this calculator to determine how fast you'll run a specific distance. You can choose either Km/min or Mi/min.
What is a running splits calculator?
The Running Splits Calculator helps you determine what your split time will be for a specific distance based on your predetermined splits.
What are negative splits?
Negative splits are the most common split strategy for distances above 800m. To run a negative split, you have to start the race at a slower pace than you tend to end it. This means that the runner is gradually speeding up as they run.
Why are negative splits a good strategy?
There are a few reasons why running negative splits are a good strategy. Namely:
- Energy Management
- Progression of Effort
- Psychological Advantage
- Better Race Strategy
- Reduced Risk of Injury
1. Energy Management
Many runners are familiar with "The Wall". Everything was going fine and dandy, then WHAM! Their energy disappears faster than a hotdog in an eating competition. By starting at a slower pace a runner can settle into a good groove and conserve energy for the latter part of the race where passing other competitors is more important.
2. Progression of Effort
Many runners have felt the feeling of going for a run without warming up. It's an absolute shock to the body. Starting out slower allows the body to naturally warm up. There is also psychology advantage to running harder in the later part of the race, runners don't want to leave anything in the tank. And the body expects to be tired at the end of the effort.
3. Psychology Advantage
All runners have made the mistake of starting out too fast too soon. Only to be passed later by someone else that was running slow and steady. Starting off slightly slower than you intend to finish allows the runner to incrementally pass other competitors which is a great feeling on race day.
4. Better Race Strategy
Starting off slow gives a runner a tactical advantage. They can asses how their body feels on the race day. There is nothing worse than putting in 100% effort, only to hit the wall. Additionally starting off slower with negative splits, allows the runner to assess their fellow competitors and plan ahead.
5. Reduced Risk of Injury
By starting a race off slower the runner allows the body to naturally warm up and avoid getting injured.
It's important to note that all races are different. This strategy should be applied tactfully.