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Can anyone suggest appropriate negative splits (in percent of overall pace if possible) for races? I'm particularly after estimates for half- and full-mara.Thanks!
I've seen suggestions of 2 or 3% i.e., start off 2-3% slower and gradually rise to 2-3% quicker than your overall average. For example, if I expect to run a 1:40 half, this is a 4:50min/km pace. If I run 3% (9 secs) slower at the beginning rising in a line to 3% quicker by the end, this means 4:59/km rising to 4:41/km.
If I get a reasonable % figure, then I can program a series of laps into my Garmin. But I have seen a figure just in a couple of places - most people just talk about two halves, the second quicker than the first. One calculator here allows one to program in a negative or positive fade. Another here in Norwegian allows one to draw a graph, even curvilinear, to match a desired finish time. But neither offers advice on the right amount of negative split per unit distance.
I know this sounds a bit finicky, but at my age (54) I need every last bit of help to crack upcoming pbs I've read the general argument that if you conserve some glycogen early on, it helps to burn fat+glycogen later on, which is faster overall than going out flat or faster in the first half. e.g. this strategy and calculator.