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What Does Split Time Mean in Running
What Does Split Time Mean in Running? Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Running Beginners Splits and Negative Splits in Running By Christine Luff, ACE-CPT Christine Luff, ACE-CPT Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach
Learn about our editorial process Updated on March 10, 2022 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals
Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research
Content is reviewed before publication and upon substantial updates
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by John Honerkamp Reviewed byJohn Honerkamp John Honerkamp is an RRCA and USATF certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community
Learn about our Review Board Print Westend61/Creative RF/Getty Images Table of Contents View All Table of Contents How to Track Splits How to Use Splits Negative Splits How to Improve Splits How to Maintain Splits “Split” is a running and racing term that means the time that it takes to complete a specific distance
For example, if you’re running five miles, your time at each mile marker is called a “mile split
” Some runners use splits to see if they’re pacing evenly and staying on track to hit a specific goal
So, if you’re running a timed mile, you may check your splits every quarter-mile to see if you’re on pace
Tracking your mile splits during a race is crucial if you’re trying to reach a specific goal time, like qualifying for the Boston Marathon
(For 2022, the qualifying time for men 18 to 34 years old was three hours; for women in that age group it was three hours and 30 minutes
The times go up by five minutes for each five-year age group until age 55 and above
) If you know your split time (or pace), you can estimate your finish time and train to improve it
How to Track Split Time Most running watches are equipped to record splits
During a race, you can hit a split button on the watch each time you hit a mile marker
If you have a running watch with GPS, it will track your splits automatically
Calculating your pace (time divided by distance) after a run will give you an average overall pace, not a specific split for each segment
Here is what 1 kilometer split times could look like for a 5K race run in 24 minutes at an even pace: Split DistanceSplit Time (minutes)Total DistanceTotal Time (minutes) 1 km4:481 km4:48 1 km4:482 km9:36 1 km4:483 km14:24 1 km4:484 km19:12 1 km4:485 km24:00 Or, for a half-marathon, you can check your split times in 5-kilometer increments
These are split times for a half-marathon with a finish time of 2 hours
Split DistanceSplit Time (minutes)Total DistanceTotal Time 5 km28:26
355 km28:26
35 5 km28:26
3510 km56:52
7 5 km28:26
3515 km1:25:19
04 5 km28:26
3520 km1:53:45
39 1
1 km6:14
6121
1 km (13
1 mi)2:00
00 How to Use Split Time During a race, knowing your split time helps you know if you are on track to achieve your finish-time goal
In the half-marathon example above, if you reach the 5K marker at 27 minutes, you are going too fast
Now you know you should slow down a bit to conserve energy
And conversely, if you don’t reach that 5K marker until you’ve been running for 30 minutes, you will need to speed up (this may be your plan if you are aiming for a negative split)
To avoid having to memorize these numbers, some marathon runners use pace bracelets or temporary pace tattoos on their arms so they know what splits they’re supposed to be hitting at specific mile markers
Review your splits after races to determine how well you did with pacing and what you can improve for the next race
Negative Splits Negative splitting refers to running the second half of a race faster than the first
So, for instance, if you’re running a marathon and you run the first 13
1 miles in 2:01:46, and then the second 13
1 miles in 1:59:30, then you ran a negative split
If your second half is slower, it’s called a positive split
Negative splitting is the ideal way to run a long-distance race such as a half or full marathon
However, many runners do the opposite by going out too fast in the beginning, and then slowing down significantly in the second half of the race
It’s a common mistake
Because you feel rested and strong in the beginning, so it’s tempting to go out fast
It takes a lot of discipline and practice to achieve a negative split
Most people can’t do it in their first marathon
But, generally, if you can hold back and conserve your energy in the first half of the race so that you can run faster in the second half, you’ll perform much better overall
How to Improve Split Time Improving your split time generally means improving your overall pace
There are several different ways to train for faster times
Improve your stride turnover: Work on taking more steps per minute
Try interval training: Add bursts of speed to your training runs
Or, do hill repeats
Add a weekly tempo run: Run at a steady effort level, just a bit slower than your usual 10K pace
Try a progression run: To gradually increase your pace during the course of your run (just like you would do in a negative split), start out at a 4 on the perceived effort scale, gradually increase to 8, and then cool down
How to Maintain a Consistent Split Keeping a steady pace can be challenging for many runners
But working on this can help build the endurance and control necessary to complete a long-distance run or race
You can try strategies such as: Running to music timed to your preferred cadence (say, 160 beats per minute)Timing yourself doing laps on a track, to get to know how a certain pace feelsPace-setting apps or functions on your running watch What’s most important is repetition and practice being aware of what a pace feels like in your body
Then you’ll be able to reach it even without a timer
A Word From Verywell Measuring your split time or running pace can allow you to better approximate when you’ll cross a race finish line or conclude a run
As a runner, this can give you significant insights into your training threshold and how you can improve your finish time
But it’s only one measurement of progress
Track your rate of perceived exertion, perform the talk test, and above all, listen to your body to best estimate how your run is going
How Fast Can Humans Run? Plus, How to Be a Faster Runner 6 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles
Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy
Boston Athletic Association
Qualify for the Boston Marathon
MarathonGuide
Marathon pace wristband creator
Cuk I, Nikolaidis PT, Markovic S, Knechtle B
Age differences in pacing in endurance running: Comparison between marathon and half-marathon men and women
Medicina (Kaunas)
2019;55(8)
doi:10
3390/medicina55080479 Ravnholt T, Tybirk J, Jørgensen NR, Bangsbo J
High-intensity intermittent “5-10-15” running reduces body fat, and increases lean body mass, bone mineral density, and performance in untrained subjects
Eur J Appl Physiol
2018;118(6):1221-1230
doi:10
1007/s00421-018-3851-x Del Coso J, Fernández D, Abián-Vicen J, et al
Running pace decrease during a marathon is positively related to blood markers of muscle damage
PLoS ONE
2013;8(2):e57602
doi:10
1371/journal
pone
0057602 American Council on Exercise
Exploring the effects of music on exercise intensity
By Christine Luff, ACE-CPTChristine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach
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