"Keep varying the program. Your body will tell you what to do." - Joan Benoit Samuelson
Negative Splitting, running the second half of your race faster than the first. Give your body a chance to warm-up, gradually build speed, and then use your strong fresh stride to pass as many of those tired runners as you can.
At the beginning of the race you feel strong and excited, standing at the starting line deliberating with fellow runners and galvanized by the pot of coffee you sucked down on the car ride to the event. This fusion of physical strength and emotional excitement tends to make us run faster than we should at the beginning of a race. A starting horn sounds and our bodies shift from neutral to full throttle. Many runners will go out too fast in the beginning and then slow down significantly in the second half of the race.
Learn what your race pace feels like and try to start out 10 to 20 seconds per mile slower than this pace. The large assembly of runners at the beginning can add frustration and desire to sprint ahead. If possible, avoid the grapevine and fancy foot work to locate an adequate location where one might commence a stride.
Gradually build speed. Progressively increase your pace so that you hit your planned pace during the middle miles. Continue to accelerate slightly and finish powerful. Attempt to complete your race at near sprint when crossing the finish line.
Practice negative splits during training. Add a fast finish during a long run completing the last few miles faster than your pace. Conclude the last few minutes of a tempo run faster than pace and/or add a sprint finish to interval runs.
