I manage to do negative splits for 5Km every so often on a treadmill, however I totally fail when I try to do them on an outdoor run, km 4 wrecks me every time!
A faster second half always came kinda natural to me, no idea how or why, but this has always been my strong suit 🤷🏾♀️ I'm not good at guessing my pace though, so I'd probably get disqualified without my watch 😅
To be honest, the challenge looked pretty doable to me until I saw the "no watch after the first km" rule, that's an absolute killer for me!! because I heavily rely on my watch for pacing. Makes it much more tricky, unless you have a brain like Anna of course🤣
Managed to do negative splits at park run this morning. Not because I planned to but because of how crowded it was at the start. Plus you have to sprint past the photographer at the end!
Great job, guys! That was such fun to watch. I thought Anna would win for sure with her sneaky tactics, but congratulations goes to James for his downhill 5k. Suggestion for your next challenge: Can you keep to a certain HR zone without looking at your watch? What about a progression run, for example - 10min zone 1, 10min zone 2, 10min zone 3, 10min zone 4, 10min zone 5? Seems fair for everyone, faster/fitter runners won't get any sort of advantage here.
Kudos to all of u trying the negative 5K & I know how hard it feels especially with manni…running in the heat a lot harder. Try the negative 10K on the next challenge lol as I only ever done it once.
Wow, tough challenge. Pacing challenges are really difficult. I think I would’ve planned a route that allowed me to start slightly uphill, then flat, and end downhill. And have to say Anna’s “tactic” was a little sneaky.
I couldn't help but think that where Anna ran was familiar to me. D'oh, of course it is, I run through and walk through there most days. You missed a trick though Anna: less than 1km away from there is another recreation ground which has a perimeter path / road of 1km and a handful of metres. The surface is all tarmac and in good order. Knowing your lap is a km might just have helped even more? Great training challenge though - I'll be seeing if I can do this sometime soon. I am terrible at pacing though so I am likely to endure a lot of frustration! 😞
Why does always someone try to deliberately undermine the challenge? Don't participate if you don't want to actually do the challenge. Don't ruin it by cheating. You know damn well that it is cheating even if it wasn't explicitly mentioned in the rules.
Sarah, you are indeed getting fast! I reckon your must have increased your overall fitness quite a lot since your marathon training? Well done, everybody!
@@runningchannel more often than not I actually manage to get negative splits. I'm a slowjogger 80% of the time and who likes to keep a bit in the tank and I regularly check post-run if my "feel" km splits matched reality so I know my "feel paces" on a flat road quite well. BUT: You already started out so fast. Much harder to not overpace. Will try this challenge on my local Parkrun once I'm 100% healthy again. At the moment my heart rate is all over the place, nursing a cold.
Great run! I tried purposefully running 5k with negative split on charity run in october 2021 in Tartu, Estonia. I did not manage to do it strictly. Splits were 4:50, 4:58, 4:39, 4:29 and 4:06. Of course I checked my progress with running watch all the time. Motivation was buffed up as the run progressed, because I passed the runners who did the same to me in the early stages of the run 😀
That was really sneaky by Anna, but Sarah came up with the same idea a little too late. 🤣 I think I would be terrible at this, because I'm not good at keeping the pace. I would probably go too fast on the second k and bugger it up.
I am certain I would fail this challenge. My PB for 5K is 18:39. So I would have to run 3:43.8 for the first K and get faster from there. I might be able to manage 0.1 seconds each time.
I would never do a negative split 5 Km run because I never look at kilometers (American here), but I frequently do unintentional 5-7 mile progression runs where every mile is faster than the mile before. This usually happens on a recovery day after a long run or a day when I have severe DOMS from strength training, and I start out slow because I feel like crap, and then things generally loosen up and I start running faster. Progression runs are a pretty common training workout used in lots of training programs. I have negative split a marathon before. This was a solo, during the ongoing pandemic marathon, and I had been dealing with knee pain or something the week leading up to it, so I was planning on taking it slow and just wanted to finish. It turns out taking the pressure off of focusing on a pace or time was a great strategy, because not only did I finish an hour faster than I was predicting how this run would go (4:57 and not the 6 hr+ I was visualizing for myself), I was within two minutes of my PR which I set before a bunch of health setbacks in 2012. Now... if only I can do this at a legitimate, in person race.
Lol I used to do something like this as a workout - despite that, never managed to get past 4.6k before blowing up. Kudos to all the runners for sticking with it until that 5k buzzed!
Well done everyone! I almost always do negative splits for a 5k, I take a bit of warming up and then speed up naturally each km 😅 not sure if it's a good or bad thing
That's a great fun challenge. Kudos to you all for giving it a great crack. Has to be said Manni had it all against him running in that heat with the fastest starting place too! Tough without the watch. For us to be able to recreate it though , how were your starting speeds calculated? I assume you didn't start at your 5 km PB!
I almost always end up with negative splits but not really on purpose. I just start out so slow and stiff and loosen up and start running faster as I feel better lol
Wow, I would find this next to impossible to do. James was brilliant, you 2 gals were good... but the rest(sic).. you were lucky Squid Game rules were not in play! I think it is an achievement to do a negative first/second half split in a marathon or a half.. getting within a minute or 2 is often the best I can do! Shorter distance than a half? Not a chance!
I’ve done a negative splits 5k before, but purely by chance, not through design - and I’m with James on the miles. Manni definitely deserves a highly commended, that weather looked brutal
My first Parkrun back after a long hiatus from running, in April this year (2024), I achieved this! It was the culmination of an extended couch to 5k style approach, in a Parkrun with about 400 people. The first km was slow both because I was going out conservative, and because I put myself near the back of the pack and got stuck behind a lot of people. In addition, the Parkrun route lends itself to this sort of run because it's 2.5km gentle uphill, then 2.5km gentle downhill, so you take it steady going out, and then absolutely SEND IT coming home. I found a friend about 1.5km in and he and I pushed each other a lot faster than I would have been brave enough to do on my own for my first 5k back in running. My splits were: 6:50 6:40 6:22 6:09 5:50 Total time 32:03 (note that doesn't add up to above because Strava says I ran 5.03km)
@@runningchannel and I'm sure she also tried a sneaky tactic on another challenge when she messed up and got the rules wrong at the start and her tactic screwed her over 🤣
Why is the ranking criterion the difference between the pace between the first and last km? Wouldn't it be a better pacing challenge if the comparison was between the fourth and the fifth km? That way you would have to try to minimise the increase in pace until the last km.
This was fun to watch. Omg you guys are fast!!! My average is 10 min mile 😬 My fastest was 9 min mile. Then again I don’t do fartleks. Ok I’m doing it now. Thanks guys!! 🥳
Hi Manny! There are others of us running in Kampala too!! We hear ya - the altitude, the hills, the traffic... Doesn't the running channel want to do the MTN Kampala marathon as a challenge? It's rumoured to be planned for Nov 22, 2022?!
I can tell you this can be hard! I once did a biathlon race and the skiing part (without watch) was bang on even split (almost). It were 3 laps of 3.3km with times of 8:40, 8:40 and 8:44! Lap one and two felt so much easyer than lap 3 and still they were almost the same! Idk about running a negative split 5k, but ehr my pb of 21:12 was I think positive split (kind of almost even split). The only time I negative split in any race or training it feels pretty easy while when it feels like a negative split effort it's almost even and when it's a positive slit then I feel like I ran out of energy🤔. This is of course when I'm not affected by weather or smth when running or any other conditions like snow changes when xc-skiing. Still fun challenge though! I'd like to even split or a slight negative split normally (= each lap/km it should idealy get harder because you get more tired)
I'm a real believer in the Galloway run/walk/run method. This is a Jeffing challenge where someone trains for a race (preferably a half marathon) using the method to see if said person can get a PR doing it.
Wait...you guys don't include negative split running in your training usually? 😲. This was a fun video to watch and Manni's run reminds me of a run I did in Kingston when I thought I was going faster...but...the brutality of the weather didn't allow me to be great
How did each of your paces was determined? I challenge myself often to do negative split, but truth is I start very slow and I end near my 5k PB for the last KM. But the average is rather poor in the end.
Great challenge 👏 👍well done to James for mastering the negative splits but also Manni running in that heat was impressive!! Had a feeling Anna's tactic wouldn't work as watches never seem to match up and never by a constant amount to try and account for 🤷🏻♀️ worth a try and nearly paid off!! I definitely like to run negative splits when I can but my OH likes to go out fast usually because she's cold but ends up slowing down over the run....has been known to cause a few pacing issues when we run together 🤣😬!!
when i do negative spits runs i don't' do laps, I follow the cumulative pace and just make sure it is a bit quicker each time at the end of each km, it is harder without a watch though
I do negative splits on all races up to half marathon. It works very well for me but you have to be careful when setting your goal because if you're too optimistic you're going to blow the race. If you do it right, at halfway the race you'll feel strong and ready to push hard, but the last part is going to be real hard.
@@runningchannel yeah, why not. Should be a horrible experience. 😂 Am at this very moment actually trying to figure out how to program my watch and… don’t think I’ll be able to make it go beep every 1k… 🤔 So, I guess I’ll just have to wear on my wrist to be able to check the distance. It doesn’t have minutes per km, it seems…
Enjoyed this challenge! Much harder to do with a GoPro…..without, you can focus on breathing, feel your cadence, and track your pacing a bit better. Congrats to Neil for the win!
