Negative split VS Positive split VS Even pace

You may have experimented before with different tactics in a race but which way of racing (for time) is the best?

Positive split:

In shorter middle distance races nearly all the world records have been done by a positive split. When David Rudisha set his magnificent 800m world record in London, he ran the first 400m in low 49 seconds before coming home in high 51 seconds. It would be near impossible to negative split this race as after lets say a 51 second first lap, he would be simply too tired to come home in sub 50! I wouldn't recommend trying to implement this strategy to much in a longer race e.g. 10k as after you go hard the first 3k you will really slow down the last few kilometers from your early excursions!

Negative split:

A much more conservative approach to races, but one that usually ends up paying dividends with a solid performance. A negative split race should be very near to your average race pace but only a few seconds slower per kilometer. Usually people go off way to fast in distance races and this method of running helps keep you constrained in the early parts to pass them out later, when you increase your speed and power to the finish. This method of racing takes a lot of belief and determination. You must believe that early on in the race, these fast starters will soon drop off or you will have enough in reserve to catch them. It is also pretty hard mentally as when you are in discomfort even below race pace you must speed up in order to execute race strategy!

Even split:

Even splits are usually the best way to get your fastest time in a race! An even split feels a bit like a negative split in the way you feel like you are pushing the pace towards the end but instead you are just maintaining pace. Even split races are generally the least painful way of running and counter-intuitively usually ends up being the fastest way. It should feel relatively easy at the beginning but towards the end it will hurt to keep going. It is the most economical more the body and should lead you to a new PB!

So how should I run?

Well ultimately it is down to the runner themselves and how they prefer to run. I would definitely recommend positive splits in most middle distance races. A slight positive split is no harm in any distance race but make sure the first half isn't too fast or you will pay for it later! Negative split races are a good way to be relaxed and comfortable in the early parts of a race and this calmer way of mine may lead to faster times as you won't be wrecked going out too fast! However I believe even split races are the best way to run fast, your body is more economical at a constant pace and you will good for the first half aswell!!