The Negative Split Run

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Negative Split Aerobic Run

How: This run workout is based on duration, and should be done on an out-and-back course. Use your heart rate monitor to keep your heart rate in check as you run.

Why: To maximize your time spent just below and up to your Aerobic Threshold (for those using Joe Friel’s HR Zones, your AT is at the top of Zone 2).

Goal: negative split, meaning you run faster on the ‘back’ portion of this run than you did on the ‘out’ portion. The trick is to pace your efforts, so this means start conservative, and build your effort from the halfway point through the finish.

This workout not only helps to increase your aerobic running abilities, it also teaches your body what it feels like to pace itself to ensure that you finish strong.