I ran negative splits on my Houston Marathon in Jan. 2020. My first half was 1:59:02 & I finished in 3:56:35. I was 61 on the marathon date…. I got 3rd place in my age category…..shocked at that! Average pace was 9:02. I felt great the entire time…..it was a magical day!
Congrats on your finish, Pam. What a great time. I've tried for years to run negative splits but have been unsuccessful. I always fall prey to the initial adrenaline burst at the start. But this year in October at the Detroit Freep marathon, I am going to do my best to stick to the plan.
I just did a 5k this morning and took a 9min pace spot on the line. Ended up running 25:12 and thinking Jesus definitely took the wheel on that. I jogged a mile before the race started because I tend to have slow 10ish min pace when I start. My body needs time to wake up I guess. It worked though! I had never done that for an actual race and holy cow, I just tried to keep the 7min pace group in sight. Proud I did better than I set myself for even if I was at Peak level the whole time.
I actually tried 'Let Jesus take the wheel' approach 😅 in a marathon time trial just weeks back. For years I have not been able to run a BQ time despite trying and trying so I said the h*ll with it since as a TT, no harm is done even if I crashed and burnt. True enough I hit the wall hard at 20 miles trying to run an unknown pace but when I slowed down, it was still the previous PB pace. Indeed, I hanged on for 'dear life' in no man's land. At the end of it, I couldn't believe I ran a BQ time (with 6 mins buffer) and a massive PB of 16 mins. Wow, what a breakthrough and it has given me a big boost of confidence to go out there to try the impossible. Tq for this video.
A couple of my best performances have come in races that I was treating as a workout to prepare for a later “A race.” I was relaxed, started further back in the field, and kept my effort under control. In a popular local 50k I found myself near the front of the field by the 20 mile mark and raced myself into fourth overall, just seconds from a podium spot (crossing the timing mat at the start 15-20 seconds after the leaders helped there). I didn’t negative split, but my splits were close to even and I was gaining on the leaders fast at the end because I slowed much less than they did. The “A race” didn’t go that well, but I learned a lot :)
Standard advice is always to not go out too fast at the start of the race. We watched your video and you suggest for the 5k go all out from the gun. We raced yesterday and I achieved 24.18 taking over 2 minutes off my previous best and my wife also got a PB (personal best). I had been training for 9 months trying to go sub 25 minutes for 5k. Fantastic strategy from you. I slowed slightly for miles two and three, but still ran faster than previously. Thanks for the coaching.
Couldn't agree more, I typically "glide" into target race pace, ideally 5s per km slower for the first kilometer. I assess how I feel, and usually get faster without increasing the effort. This works especially well in half marathons, as I see so many runners starting 10s faster per kilometer (which is close to their 10k race pace) and ruin their race in the first km. Apart from that one shouldn't underestimate the mental benefit, if you move through the field like a hot knife through butter, than you feel good and push and push, and fore sure you make up for the 5s lost in the first km.
My coach told me to use Jesus take the wheel on a local 5K race, and it worked. I did suffer between 3-4km, but got up to race pace again on the last km. I ended at 3 place in the race where most other runners was 1/3 my age. I prefer negative split and simply run a little faster for every km. I am not a strong finisher, so I probably have to train using tightening the screw to get a gab before the last km. Thanks for again providing a good video.
I did the your third strategy earlier today on a parkrun, keeping up with a guy who is usually two minutes faster then me till the last 1.5 km. I ended up 1 min slower than him in the end, but improved my PB by almost 1 min.
...and I have another one which really helped me when I was a sub 2:30 marathoner in a former life. I used to define 3 race plans: #1: the ideal race, someone cleaned the street in front of me, I enjoy a 42k tailwind.... (kidding, I came of a 31:20 10k), #2: the realistic scenario, and last but not least #3: the acceptable result (which is very important). So why is #3 important? I saw many runners only focusing on #1 and as soon as they realize that this is not their day, they loose motivation and finish much worse than #3 or not at all. But if you accept that #3 is worth the fight, it helps you to give everything even if it's not your day. I went through this roller coaster in a marathon when I thought #1 was 2:27, #2 probably 2:30, and #3 something like 2:33. I had a miserable day and stopped at 32k for a few cups of water (the small guy on my shoulder said "hey, drop out"), then I remembered #3 and gave everything and finished in 2:33. I could hardly walk afterwards, but it felt so much better than just calling it a day. Just my 2 cts....
I love the second point. Even When I first started running I knew I could get after it up hills more than most (in my time range). I’ve also puked enough times after a 5/10k that I’m not afraid of that pain and to push hard at the end. These tips have helped me in many races. Thanks for this.
Perfect timing for this video! My marathon is two weeks away, and though I've been training like crazy, I haven't given much thought to my strategy for race day! Thank you, as always, for the advice here!
Great video! I'll check out the ebook, I've got a mountain 50k coming up and "walk the hills" sounds almost too simple, like I'm missing some tidbit that could help me cross that line. And I need all the help I can get! 😆
I pretty much had the 'jesus take the wheel' approach in Parkrun last weekend, (you have to get out fast as there's a bottleneck bend within 10 seconds). I went out faster than planned but hit 1st km - 3:45, 2nd km - 3:46, 3rd km 3:54, 4th km - (I went round a bend and almost slipped and then blew up) 4:44, 5th km - pushed on and managed a quick finish with 3:30. Disappointed because I was on track to go sub-19 and didn't, but still PB'd, but I know it's in reach now.
Jesus take the wheel gave me both some of the best and worst race experiences of my career. When I was in high school doing the mile I dropped from a 4:40 (which I'd been stuck at for months) to a 4:29 by going out in a 64 second first 400.
Omg I was laughing at “take hope from them” and then you followed that with “Jesus take the wheel” 🤣🤣☠️ this was a fun video and I think I’m ready to crush my competition’s hopes and dreams next weekend 😆
Excellent video, just "negative split / Let Jesus take the wheel" 9.11 mile race. Slowest mile was the second, each mile faster and faster, felt in control the entire race. Race was on an out an back straight road, surged at the turn around and buried a competitor, It was fun
Hi Coach! Don't know if you could you make a vídeo where you explain the most appropiate aproach that someone who is new in the sport needs to follow. Things like the amount of days of running per week, the mileage, strenght training, etc. I know there is something known as periodization, however, someone who is new in the sport needs to somehow prepare their body before beginning any running program. What would You recommend for someone who comes from Zero running background who wishes to perform well as a runner ?
Jason, for 5K to half on an out and back course, trying for a PR, with strong tailwinds out and equally strong headwinds back, would you recommend banking time on the way out?
The "Jesus take the wheel" strategy is my favorite for 5k and shorter. If I go out conservatively, I tend to feel that I could have run faster. For longer distance, I try to find someone who is running my goal pace and follow them. It's not really "sit and kick" because there is no kick, I just maintain pace to pass when they inevitably slow down.
Hi, thanks for the video. I am relatively new to running, 8 months. i am 50 yo. my last 5k pace was 6:06 min per km. what pace should i try to run on my next race? (
Another good soul crusher is accelerating at the crest of a hill. Little different launch point than what was said in the video but right when you feel everyone relax at the top of a hill you hit the gas. You can almost smell their tears. 😀
Let’s Jesus take the wheel lmao. Had a friend who took that strategy to the EXTREME. Ended up passing him 1/3 through the race so I think it’s safe to say it didn’t work him that time
![Lp. Сердце Вселенной #60 РОЖДЕНИЕ ЛОЛОЛОШКИ [Финал] • Майнкрафт](http://i.ytimg.com/vi/YoR0pAV9FVQ/mqdefault.jpg)
I ran negative splits on my Houston Marathon in Jan. 2020. My first half was 1:59:02 & I finished in 3:56:35. I was 61 on the marathon date…. I got 3rd place in my age category…..shocked at that! Average pace was 9:02. I felt great the entire time…..it was a magical day!
Congrats on your finish, Pam. What a great time. I've tried for years to run negative splits but have been unsuccessful. I always fall prey to the initial adrenaline burst at the start. But this year in October at the Detroit Freep marathon, I am going to do my best to stick to the plan.
Noice. You must have been one of the few
I just did a 5k this morning and took a 9min pace spot on the line. Ended up running 25:12 and thinking Jesus definitely took the wheel on that. I jogged a mile before the race started because I tend to have slow 10ish min pace when I start. My body needs time to wake up I guess. It worked though! I had never done that for an actual race and holy cow, I just tried to keep the 7min pace group in sight. Proud I did better than I set myself for even if I was at Peak level the whole time.
I actually tried 'Let Jesus take the wheel' approach 😅 in a marathon time trial just weeks back. For years I have not been able to run a BQ time despite trying and trying so I said the h*ll with it since as a TT, no harm is done even if I crashed and burnt. True enough I hit the wall hard at 20 miles trying to run an unknown pace but when I slowed down, it was still the previous PB pace. Indeed, I hanged on for 'dear life' in no man's land. At the end of it, I couldn't believe I ran a BQ time (with 6 mins buffer) and a massive PB of 16 mins. Wow, what a breakthrough and it has given me a big boost of confidence to go out there to try the impossible. Tq for this video.
A couple of my best performances have come in races that I was treating as a workout to prepare for a later “A race.” I was relaxed, started further back in the field, and kept my effort under control. In a popular local 50k I found myself near the front of the field by the 20 mile mark and raced myself into fourth overall, just seconds from a podium spot (crossing the timing mat at the start 15-20 seconds after the leaders helped there). I didn’t negative split, but my splits were close to even and I was gaining on the leaders fast at the end because I slowed much less than they did. The “A race” didn’t go that well, but I learned a lot :)
Standard advice is always to not go out too fast at the start of the race. We watched your video and you suggest for the 5k go all out from the gun. We raced yesterday and I achieved 24.18 taking over 2 minutes off my previous best and my wife also got a PB (personal best). I had been training for 9 months trying to go sub 25 minutes for 5k. Fantastic strategy from you. I slowed slightly for miles two and three, but still ran faster than previously. Thanks for the coaching.
Couldn't agree more, I typically "glide" into target race pace, ideally 5s per km slower for the first kilometer. I assess how I feel, and usually get faster without increasing the effort. This works especially well in half marathons, as I see so many runners starting 10s faster per kilometer (which is close to their 10k race pace) and ruin their race in the first km. Apart from that one shouldn't underestimate the mental benefit, if you move through the field like a hot knife through butter, than you feel good and push and push, and fore sure you make up for the 5s lost in the first km.
My coach told me to use Jesus take the wheel on a local 5K race, and it worked. I did suffer between 3-4km, but got up to race pace again on the last km. I ended at 3 place in the race where most other runners was 1/3 my age. I prefer negative split and simply run a little faster for every km. I am not a strong finisher, so I probably have to train using tightening the screw to get a gab before the last km. Thanks for again providing a good video.
I did the your third strategy earlier today on a parkrun, keeping up with a guy who is usually two minutes faster then me till the last 1.5 km. I ended up 1 min slower than him in the end, but improved my PB by almost 1 min.
...and I have another one which really helped me when I was a sub 2:30 marathoner in a former life. I used to define 3 race plans: #1: the ideal race, someone cleaned the street in front of me, I enjoy a 42k tailwind.... (kidding, I came of a 31:20 10k), #2: the realistic scenario, and last but not least #3: the acceptable result (which is very important). So why is #3 important? I saw many runners only focusing on #1 and as soon as they realize that this is not their day, they loose motivation and finish much worse than #3 or not at all. But if you accept that #3 is worth the fight, it helps you to give everything even if it's not your day. I went through this roller coaster in a marathon when I thought #1 was 2:27, #2 probably 2:30, and #3 something like 2:33. I had a miserable day and stopped at 32k for a few cups of water (the small guy on my shoulder said "hey, drop out"), then I remembered #3 and gave everything and finished in 2:33. I could hardly walk afterwards, but it felt so much better than just calling it a day. Just my 2 cts....
Great video. I mostly run with / coach my kids now. Will show them this video today.
I love the second point. Even When I first started running I knew I could get after it up hills more than most (in my time range). I’ve also puked enough times after a 5/10k that I’m not afraid of that pain and to push hard at the end. These tips have helped me in many races. Thanks for this.
Perfect timing for this video! My marathon is two weeks away, and though I've been training like crazy, I haven't given much thought to my strategy for race day! Thank you, as always, for the advice here!
Same here! Half marathon in 2weeks! Good luck!
Wow, good timing. About to race a 3k to see if I can get on the varsity track team at UBC
Good luck
Thank u .i will try all of these strategies
I like the Negative Split approach, since races start at 2/3 of the distance.
"Jesus Take the Wheel" is when I go out too fast and run positive splits. ;-)
Great video! I'll check out the ebook, I've got a mountain 50k coming up and "walk the hills" sounds almost too simple, like I'm missing some tidbit that could help me cross that line. And I need all the help I can get! 😆
Tighten the screws, I love that we're treating it as a RACE. It's not just pro's that should get to have a competitive run.
I pretty much had the 'jesus take the wheel' approach in Parkrun last weekend, (you have to get out fast as there's a bottleneck bend within 10 seconds). I went out faster than planned but hit 1st km - 3:45, 2nd km - 3:46, 3rd km 3:54, 4th km - (I went round a bend and almost slipped and then blew up) 4:44, 5th km - pushed on and managed a quick finish with 3:30.
Disappointed because I was on track to go sub-19 and didn't, but still PB'd, but I know it's in reach now.
Love this background music :)
(and also the different tips )
Jesus take the wheel gave me both some of the best and worst race experiences of my career. When I was in high school doing the mile I dropped from a 4:40 (which I'd been stuck at for months) to a 4:29 by going out in a 64 second first 400.
Omg I was laughing at “take hope from them” and then you followed that with “Jesus take the wheel” 🤣🤣☠️ this was a fun video and I think I’m ready to crush my competition’s hopes and dreams next weekend 😆
You want to crush their spirit... take any glimmer of hope from them... remove the spark in their eye...and the soul from their bodies 😆😆😆
Excellent video, just "negative split / Let Jesus take the wheel" 9.11 mile race. Slowest mile was the second, each mile faster and faster, felt in control the entire race. Race was on an out an back straight road, surged at the turn around and buried a competitor, It was fun
Interesting and very helpful
I like the idea of negative split...
Very well said, l like that!!!!
Thank you! Your advice helps me to plan my Long runs 😃 I'll let Jesús take the wheel more often
Hi Coach! Don't know if you could you make a vídeo where you explain the most appropiate aproach that someone who is new in the sport needs to follow. Things like the amount of days of running per week, the mileage, strenght training, etc. I know there is something known as periodization, however, someone who is new in the sport needs to somehow prepare their body before beginning any running program. What would You recommend for someone who comes from Zero running background who wishes to perform well as a runner ?
My typical strategy : start a tiny bit slower than my recent best, accelerate each mile untill I have to hang on to the end
Jason, for 5K to half on an out and back course, trying for a PR, with strong tailwinds out and equally strong headwinds back, would you recommend banking time on the way out?
How do I negative split a trail run?
The "Jesus take the wheel" strategy is my favorite for 5k and shorter. If I go out conservatively, I tend to feel that I could have run faster.
For longer distance, I try to find someone who is running my goal pace and follow them. It's not really "sit and kick" because there is no kick, I just maintain pace to pass when they inevitably slow down.
An ecellently narrated session here.
Hi, thanks for the video. I am relatively new to running, 8 months. i am 50 yo. my last 5k pace was 6:06 min per km. what pace should i try to run on my next race? (
Faster
I've done all of these, sometimes accidently :-)
Racing is chasing,for me certainly ,and it rhymes 🙋♂️🏴😂
What's your thoughts on the 10/10/10 marathon strategy?
It's good! It's basically "run even until mile 20 and then try hard"
Don't forget about the even split strategy
Another good soul crusher is accelerating at the crest of a hill. Little different launch point than what was said in the video but right when you feel everyone relax at the top of a hill you hit the gas. You can almost smell their tears. 😀
TEARS SMELL SO GOOD
Very true
or sit on someones shoulder the whole race and surge at the end - if you have know you have a good final kick
That works very well... if the runner you're trailing is running a good pace!
Let’s Jesus take the wheel lmao. Had a friend who took that strategy to the EXTREME. Ended up passing him 1/3 through the race so I think it’s safe to say it didn’t work him that time
I run 5km up to 10km and I always 'let Jesus take the wheel' and end up having to taking some walking breaks towards the middle to end of races.
Doing my second race this Saturday (3/25/23). I’m gonna tighten the screws while Jesus takes the wheel
Letting Jesus take the wheel is something I do in training
Good runners negative slip the marathon
Jesus take the wheel approach does not work for marathons learned that the hard way
No... not a good strategy for long races!