Negative Split Long Run 22 km
A 22 km long run with the second half slightly faster than the first, to practice patience early and an even, controlled pick-up later.
- Duration
- 1 h 59 minestimated
- Distance
- 22 kmestimated
- Effort
- 138
- Level
- Intermediate
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upRecovery Very slow first km | 1000 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2 | IntervalEndurance First half, hold back | 10 km | 78-84% threshold pace68-78% HRmax72-82% FTP |
| 3 | IntervalEndurance Second half, steady and quicker | 11 km | 84-89% threshold pace74-80% HRmax77-83% FTP |
About this workout
Running the second half of a race a little faster than the first is how many good long distance performances are paced. This long run builds that habit. The first half is held back on purpose, and the second half moves up to a steady effort at the top of the aerobic range.
Run the first kilometer very slowly, then 10 km at a relaxed easy pace. At halfway, pick up to a steady effort, roughly 15 to 25 seconds per kilometer faster, and hold it for the remaining 11 km. Do not jump to marathon pace, the change should be modest and smooth. Fuel at about 45 and 90 minutes.
This suits intermediate runners in half marathon and marathon training. It is a useful step between easy long runs and long runs with marathon pace blocks.
Tips
- If the first half feels too easy, that is the point.
- Make the change of pace over one kilometer, not in a single step.
- Check that your last 5 km are not faster than the steady target.
Good forHalf marathonMarathon
Season phaseBaseBuild