The Negative Split
Most Long distance running (LDR) PRs are achieved by running a race with even pacing throughout or a negative split: running the back-half of a race faster than the front1.
Concepts:
- VO2 Max
- Cumulative fatigue1: is the accumulation of fatigue over days, weeks, and even months of consistent training.
- SOS Workouts (Something of Substance):
- speed
- strength
- temp run
- long run
- Zone 2 Cardio
- Anaerobic threshold is the pace at which lactic acid will begin to accumulate exponentially, despite running at steady pace.
- Running economy
Personal Training History
Half Marathon
Ran the now defunct Craft Classic in San Diego in October 2018. Followed Hanson’s Beginner half marathon plan loosely (still weight training). Hit a wall at mile 11 with a hill and slowed to a walk. Close out last two miles at a slower pace. Total time 1:51:46 (8/25)
Ran the Hunington Beach half marathon in December 2025. Followed the Advanced Hanson’s Half Marathon plan using the following target paces:
| Workout Type | Pace/mi | Pace/km |
|---|---|---|
| Easy | 10:14 - 11:14 | 6:22 - 6:59 |
| Moderate | 9:44 - 10:44 | 6:03 - 6:41 |
| Long Runs | 9:14 - 10:44 | 5:45 - 6:41 |
| Speed Workouts | 7:41 - 8:01 | 4:46 - 4:59 |
| Vo2max Workouts | 7:10 - 7:41 | 4:27 - 4:46 |
| Lactate Threshold | 8:01 - 8:21 | 4:59 - 5:11 |
| Strength Workouts | 8:34 | 5:20 |
| Half Mar Tempos | 8:23 | 5:12 |
| Marathon Tempos | 8:44 | 5:26 |
| Strides | 6:19 - 6:49 | 3:55 - 4:14 |
Hewed much closer to strict adherence for the plan. Ran a comfortable race with negative splits of 4mi @ 8 min/mi, 4 mi @ 7:47 , and 5 mi @ 7:28. Total time 1:41:29.
Marathon
OC Marathon 5/3/2026
Ran my first marathon at the 2026 OC Marathon with a time of 3:18:45 for a pace of 7:35 mi. Trained to try and match my pace from the December (7:44 mi). I used Hanson’s Advanced Marathon plan with the following pace chart:
| Workout Type | Pace/mi | Pace/km |
|---|---|---|
| Easy | 9:14 - 10:14 | 5:44 - 6:21 |
| Moderate | 8:44 - 9:44 | 5:25 - 6:03 |
| Long Runs | 8:14 - 9:44 | 5:07 - 6:03 |
| Speed Workouts | 6:48 - 7:06 | 4:14 - 4:24 |
| Vo2max Workouts | 6:21 - 6:48 | 3:57 - 4:14 |
| Lactate Threshold | 7:06 - 7:24 | 4:24 - 4:36 |
| Strength Workouts | 7:34 | 4:42 |
| Half Mar Tempos | 7:25 | 4:37 |
| Marathon Tempos | 7:44 | 4:48 |
| Strides | 5:32 - 6:02 | 3:26 - 3:45 |
My training for the race was not perfect, see below diagram where gray is as prescribed, red is missed completely, and yellow is less than prescribed. I had several colds, a bout of patellar tendonitis, and some significant life events that prevented some runs.
I tapered much more than prescribed, it didn’t seem to be a problem. Despite the blips in the training schedule I think stringing together several weeks of consistency in the harder work blocks between weeks 8 and 16 were the reason why overall the race felt comfortable at faster than my target pace.