Negative Split 5K Challenge | Can You Get Faster Every KM?
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- เผยแพร่เมื่อ 13 ก.ค. 2024
- Running negative splits in a race is no mean feat. Being able to pace yourself throughout a run with your split times slowly getting faster is one of the things that separates the elites from the rest of the running pack.
But just how hard is it? Well, we set 4 Running Channel friends and presenters the challenge of running a 5K distance, with each K being faster than the previous one. Find out how they got on.
How do you think you'd do with this challenge? Do you have any other challenges that you'd like us try? Let us know in the comments below. 👇🏻
What’s in this video?
00:00 - Intro
01:15 - The rules
02:32 - Meet our contestants
05:08 - Lets go!
07:10 - 2KMs in
09:38 - 3KMs in
11:04 - 4KMs in
12:09 - 5KMs in
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• Surfing Time by Lux Inspira
• Sniffy by Anthony Vega
• Goals by Rex Banner
• Young-Free by Alex Gohl
• Camaro by Rex Banner
• Firecracker by Russo
• Sunny Days by Raz Burg
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How do you think you'd do with this challenge? Do you have any other challenges that you'd like us try? Let us know in the comments below! 👇🏻
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 😅
Anna still failed even with help 🤣🤣🤣
I’m going to try a negative split 5k today! 😄
I reckon Sarah will win this, she's brutally competitive!
Unintentionally did negative splits on my (not)parkrun this morning. Did 5:38, 5:26, 5:18, 5:13, 4:48/km. Knocked 3 seconds off my 5 km PB too.
Well done mate
Well done, Everyone!! Manni, that you were able to even finish in that heat should be a win in your heart👍🏻
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!
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🤣
MAJOR props to Manni! Running in hot weather is NO joke! This was so fun to watch, congrats to everyone!
Hot weather, irregular terrain, AND altitude (Kampaña is 1200m above sea level).
He really played hard mode.
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.
That's a cool idea! Although 10 min in HR zone 5 is the equivalent of suicide 😂 - maybe do a 10m-8m-6m-4m-1m breakdown?
@@livewire1957239 haha yes, that sounds rather more doable XD
That would be crawling for zone 1, and walking for zone 2 for me. Not everyone can even run in all 5 zones.
My last parkrun (Jan 15th, 2021):
1km 4:36
2km 4:43
3km 4:30
4km 4:19
5km 4:02
finish: 22:06
Woo hoo a Running Channel video. I have my popcorn ready. Let's view this
Hope you enjoy it Marc!
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.
Congratulations James and to everyone else who participated!
This was a very entertaining video! :)
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.
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!
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 😀
So hard, I wouldn’t be able to do it (not without sneaky tactics at least)! James really nailed it, congratulations!
I love this channel! You guys are so entertaining. Keep up the great work!
A few seconds in everyone's first km I 'll keep my fingers crossed for MANNI for those atrocious road conditions. Go go go!
🤞🤞How do you think you’d do at this challenge?
@@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.
Your running challenges are so much fun to watch. 👏 James! 👏
Loved this challenge. I’m going to give it a go this week :) thanks for the inspiration!
how James celebrates at the end lol waht a race. really fun to watch. thank you guys!
4:35 Anna The Rules Lawyer, respect 😎.
I always wonder how do you manage to talk while running fast, this exhaust so much. Very inspiring!
Nice to see a Coventry Festival of Running t-shirt there, Neil. 👍
Great challenge! Really good idea for mixing up the types of run that you do.
Brilliant episode guys. Major kudos to everyone ♥️
Brilliant!! I’m a firm believer of the NS! And ALWAYS fail!
Well Done!
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! 😞
Ahhh boo! Are you talking about Whinfield rec??
Hahaha well done James laaaaad glad you won I run in miles also 👏 those km runners think there running more 🤣🤣🤣🤣
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.
Congrats, well done, all of you.
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
Wow accidentally doing them is very impressive!
Paused to comment at 5 minutes in: that's sneaky Anna getting yourself a pacer. I'll be interested to see how that pans out.
Back to the video ...
Haha will the sneaky tactics pay off?? 🤔
Goes to show that all watches are not the same. Interesting thing is, which watch is the most accurate?
This makes me feel better lol🙂 I have never been able to get negative splits even with my watch! I seem to natural slow in the mmiddle🏃♀️
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!
I love all the videos you guys do. The challenges are awesome and I think I'm going to have to start actually doing some, instead of thinking about it. Well done on such a tough challenge.
Thanks for the lovely feedback :) Is there any challenge in-particular you want to try?
@@runningchannel I think ones like doing something every day for 28 days (February is close) or creating a challenge with friends so we can introduce the competitive edge. I recently ran 50km trail run around a 10km course on Boxing Day as a challenge to myself that I was mentally able to run an Ultra outside of an event.
hmm. I love this!! Cant wait to try it :D
Haha - Excellent tactics Anna!
that was fun - to watch!
Well done team! I have run several negative split marathons, by chance and by luck, not sure how as I am not good at pacing.
Well done guys! Congratulations James! 👏 I love Anna’s strategy 😉lol
Thanks, glad you enjoyed the video!
Great job!!!
Brilliant challenge!! Well done James 🎉🎉 Poor Manni 🥵🥵 Tut tut Anna, I expect more from you 🤣🤣 Great running everyone 👌👌
Such a fun challenge (and difficult). I need to try this.
Good work to the team
Great job everyone. I felt bad for Manni. Brutal heat but oh the views. I am envious.
Last Day Of Marcothon I Did This
1km 5.21
2km 5.07
3km 4.58
4km 4.50
5km 4.32
Not Bad Way Too Finish My Challenge 🏃🏻♂️💪😎
Wow! Thats very impressive
Now, that was really impressive! Well done, all of you! 👣🙌🏻
Thanks for watching! Are you going to give this challenge a go?
@@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…
@@runningchannel anyways, the thing is to run faster every k for five ks. Should be manageable, at my snail’s pace..👍🏻
That looks so hard!! I always go out too fast so I plan for positive splits.
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
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 🤣😬!!
Great vid
What a coincidence! I just did 5k progressive tempo run this week 😄
Brutal!
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!! 🥳
Same!
Hamilton is on my running okay list too! Great pacing song
Great effort everyone, not easy!
nice job everyone! And congratulations to James. Hey Manni - how hot is it? :-) Brutal! We need merch with Manni's Brutal and Sarah's Disgusting!
Haha love the merch idea! Thanks for watching Lea 😊
You're all mad. Felt for Manni in that heat.
Woohoo they did my challenge suggestion! I hope you all don't hate me now haha. Well done!
Will have to have a go at this
This looks like a cool challenge, I’ll try it out
Thanks! Who did you want to win?
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!
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 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.
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!
James ... 🙂
This looks like good fun!
Think you're going to give it a go?
Good tactics in running.. Always start at low speed don't push so hard.. Congrats to the winner.. But I love Sarah.. ❤️💐
Seeing you all out there has me itching to give this a try myself! (Once some warmer weather comes around, that is…currently -21 here and doing this challenge on a treadmill would be MAJOR cheating!!!😆)
Great Lisa! But yes maybe wait until it's a little warmer😨
Annas 5:45 haha
Sorry for laughing, its just the way that you announced it with the beeper and all :D
I was actually able to do this over four mile run, not looking at my watch during the run, but totally by accident and I definitely did not have a time set for the first mile. In looking at recent runs I noticed my second mile was nearly always slower than the first so I've set myself the goal of either keeping the first mile pace or going faster.and I did it. The difference between mile one and four was 31 seconds! thanks for sharing the challenge.
Congratulations on completing a negative split challenge without meaning to! Very impressive!
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.
Karma Anna, karma!! Lol :-) Grwat video guys :-)
Cheaters never prosper 🙄
Haha Anna, nice tactic😉. All of your 1st k paces are faster than my current pace😔 oh well, keeping aiming for my target goal💪
We all run at different paces. The important thing is that you run, not how quick you are.
They are all much faster than me too but I always win my training race, er I mean run. 😉
@@michaelgoode9555 😁😂
Great effort guys, I can only manage that on a treadmill :)
Doing it on a tredmill is still very impressive!
tough one!
Well done everyone!
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.
8:43 man after my own heart, there's nothing better than a sprint finish; especially in a road bike race 😎.
How do we work out our 1st K pace? My current 5K times are in and around 23-30
@@regstoy First k pace = (T+10S)/5, where T is the time you want to do the whole 5k in, and S is the split between each k. So if you want to go for a 26 minute 5k with each split being quarter of a minute faster than the previous one, your start k pace is 26+(10x0.25)/5 = 5.7min - i.e: 5m42s. Bear in mind that means your final k will be 4m42s, so make sure you're comfortable with that.
Such a hard challenge to do. I sometimes have a negative split on my parkruns from half and half but per KM is tough. Well done everyone, Nice try Anna with your sneaky method! Are you at the running show this weekend?
Thanks Martyn, glad you enjoyed the video! Do you find the negative splits help your running? We can confirm thatThe Running Channel team, including Anna will be there and we are sponsoring the Running Skills Theatre so there will be talks hosted by Anna and Andy on both days at the show. You can find out more info about the schedule here:
nationalrunningshow.com/birmingham/schedule
News are my favourites.
I did my first ever 5km in 19:57 doing a negative split and coming first over 50s i was thrilled 😊
Manni and James' intros 😆
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.
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
I loved this! Yes I know I'm commenting late, but how do we determine what our first km split should be? Is it from our current 5k fitness level? What formula?
Thanks Jackson! There's no hard and fast rule, but about 20% slower than your pb 5km time is a good general guide line
Fun challenge as usual! You guys are awesome. I thought all Brits measure in km? I thought miles was a United States thing
Most of our traveling distances are in miles, mph etc. We do use metres for just about everything rather than yards though.
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
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 do have 10km progressions in my training from time to time. It's hard to do by feel. How did you guys calculate the starting pace?
great challenge. Where did Kate go?
Just back from negative split, had to turn it into a pyramid 🥵 up then down 🤣🤣 3rd km killed me
It looks like Sarah has definitely started off too fast! :(
How did you calculate the start pace? Wanna try my selves 😎
A pace that's roughly 30-40 seconds slower than your 5k pace gives you a good starting point to then speed up 😊
I would love to try the challenge, but would like to know how you determined the starting speed so that I start at a level suited to me.
I agree. Seems like a fun and useful challenge but getting the start pace right is crucial!
Agree!!
I always start to hard, crash in 3 and 4 before making up for it in the last k. It might be a challenge for the spring. I am certainly not going to try this sort of stuff at -25C on snow and ice.
Yeah maybe wait for it to get a little bit warmer than -25C!
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
Good challenge, I think I would struggle even with my watch 😆. How do you work out your first km target?
Thanks for watching Chris! We give the presenters times that were slightly slower than their current 5k pb to account for getting faster over the course of the run and filming whilst running 😊
2:41 yes, MILES 🇺🇸🇺🇸😀😎. God save the queen.
Whats the formula for determining the starting km?