Did you know you can do speed workouts during a long run?
Running a positive split race (where you run the second half slower than the first) is humbling and one of the worst ways to destroy your confidence. On the other hand, running a negative split race (where you run the second half faster than the first), even if you don’t set a personal record, will leave you feeling confident.
Learning how to run a negative split race is easier than it sounds. Many people positive split simply because they haven’t learned how to run negative splits. In fact, some people don’t even think about their pacing that much until after they’ve crossed the finish line.
Here are three workouts to add to your marathon or half marathon training plan this summer. I recommend doing these types of workouts during the long run every other week, not every week. This is especially true if you don’t have much experience with speed work. These workouts are for experienced runners who are not training to run their first long distance race.
Long Run with Tempo Finish: Run two-thirds of your long run mileage at an easy pace, then run the last third of your run at tempo effort.
Speed Play: Run the first half of your long run at an easy pace, then run the second half of your long run at 10-15 seconds per mile faster than you ran the first half.
Progression Run: Divide your run up into thirds. Run the first third of the run at an easy pace, run the second third of your run at goal race pace, run the last third of your run at 10-15 seconds per mile faster than your goal race pace.