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For serious runners chasing personal records and breakthrough performances, mastering the negative split can be a game-changer. A negative split means running the second half of a race faster than the first—and while it sounds simple, it requires discipline, pacing, and confidence.

Elite marathoners like Eliud Kipchoge and Paula Radcliffe have used negative split strategies to break records and win major races. Kipchoge’s historic sub-2-hour marathon in Vienna was executed with near-perfect even splits, and many of his victories were sealed with strong second halves.

Why It Works

Running a negative split allows you to conserve energy early, delay fatigue, and surge when it counts most. By holding back slightly in the first half, you avoid lactate buildup and maintain better control. Mentally, it can be a major boost—there’s nothing more empowering than passing fading runners in the final miles.

Pacing too fast early is a common mistake, even among experienced runners. But a controlled first half followed by a confident finish often leads to faster times, stronger performances, and more satisfying races.

Bob Anderson’s Progressive Step-Up Method

Bob Anderson, founder of Runner’s World and owner of KATA Portugal at Anderson Manor and KATA Kenya, has long believed in the power of progressive step-ups in training. “Every mile needs to be faster than the one before,” he says.

At age 53, Anderson ran a ten-mile race in 59:17 using this principle. In one key workout leading up to the race, he ran six one-mile repeats, starting with a 5:47 and finishing with a 5:17—each one faster than the last. His rest periods ranged from three to five minutes, enough to regroup but not fully recover. Once he felt ready to run faster, he did.

Even if you don’t run negative splits during a race, training this way helps build the strength, stamina, and mental focus needed to finish fast and stay in control.

How to Train for Negative Splits

Want to incorporate this strategy into your training? Try the following:

• Progression Runs: Start easy and increase pace gradually every few miles.

• Tempo Finishes: End long runs with 2–3 miles at goal pace or faster.

• Split Tempos: Run the second half of a tempo run faster than the first.

• Step-Up Intervals: Run repeats with each one faster than the last to simulate race finish intensity.

Pacing on Race Day

A successful negative split starts with patience. Know your goal pace and run slightly slower for the first few miles. Let others surge ahead—your time will come. For the marathon, aim to reach the halfway point feeling strong and confident. Then turn it up.

Final Thoughts

Negative splits aren’t just a strategy—they’re a mindset. With smart training, steady pacing, and progressive workouts, you’ll not only race faster—you’ll finish stronger. Whether you’re chasing a new PR or just want to run your best race yet, mastering this approach can take your performance to the next level.

Two-time New York City Marathon champion Geoffrey Kamworor is set for another assault on the Big Apple, with the Kenyan distance-running star targeting a historic third victory when the Abbott World Marathon Majors race returns on November 1.

For Kamworor, New York represents much more than another marathon. It is a course where he has already enjoyed some of the defining moments of his illustrious career, and where he will now seek to add another prestigious title to a remarkable collection of achievements.

The 33-year-old has developed a special relationship with the New York course since making his debut there in 2015. On that occasion, he finished runner-up in 2:10:48 behind compatriot Stanley Biwott, who won in 2:10:34.

Two years later, Kamworor went one step further.

In 2017, he produced a composed performance to claim his first New York Marathon crown, crossing the finish line in 2:10:53. He held off fellow Kenyan and former world record-holder Wilson Kipsang, who finished just three seconds behind in 2:10:56, while Ethiopia's Lelisa Desisa took third in 2:11:32.

Kamworor returned the following year hoping to defend his title but had to settle for third place. Desisa triumphed in 2:05:59, ahead of Shura Kitata in 2:06:01, while Kamworor clocked 2:06:26.

But the Kenyan refused to stay away from the top for long.

In 2019, he reclaimed the New York crown in emphatic fashion, winning in 2:08:13. Albert Korir followed in second in 2:08:36, with Ethiopia's Girma Bekele completing the podium in 2:08:38.

Those two victories remain Kamworor's only Abbott World Marathon Majors titles, making New York a particularly significant venue in his career.

His latest appearance in the race, however, ended without another podium finish. Returning in 2024, Kamworor placed fifth in 2:08:50 as the Netherlands' Abdi Nageeye won in 2:07:39. Kenya's Evans Chebet was second in 2:07:45, while Albert Korir took third in 2:08:00.

Now, Kamworor is eager to return to the city where he has already tasted victory twice.

“I am very excited to be going back to New York,” Kamworor said, expressing his anticipation ahead of another demanding battle through the streets of the world's most famous city.

For the Kenyan star, the race offers a unique combination of sporting pressure and an atmosphere unlike any other.

“It's always an incredible experience to run the biggest marathon in the world. I'm really looking forward to feeling the energy of the crowd again,” he added.

Kamworor's challenge will be to arrive in New York at his best after a mixed campaign in 2026.

He began the year in spectacular fashion, winning the Ras Al Khaimah Half Marathon on February 14. The Kenyan clocked an impressive 58:14, finishing ahead of Bahrain's Birhanu Balew, who ran 58:23, and compatriot Gideon Rono, who crossed the line in 58:38.

His London Marathon campaign on April 26 proved considerably tougher. Kamworor finished eighth in 2:05:38 in a historic race dominated by Sebastian Sawe, who produced a sensational 1:59:30 to become the first man to break the two-hour barrier in a marathon. Ethiopia's Yomif Kejelcha was second in 1:59:41, while Uganda's Jacob Kiplimo finished third in 2:00:28.

Kamworor will therefore arrive in New York with both experience and motivation on his side. He knows exactly what the course demands, having already navigated its hills, turns and relentless closing stages on multiple occasions.

Beyond the marathon, his career is decorated with major international honours across several disciplines.

Kamworor is a three-time world half marathon champion, winning his first title in Copenhagen in 2014 before successfully defending his crown in Cardiff in 2016 and completing his remarkable hat-trick in Valencia in 2018.

He has also established himself as one of Kenya's finest cross-country runners. He won the world junior cross-country title in Punta Umbria in 2011 before becoming a senior world champion in Guiyang in 2015 and Kampala in 2017. He added a bronze medal at the 2019 World Cross Country Championships in Aarhus.

That versatility has long been one of Kamworor's greatest strengths. From cross country to the half marathon and now the marathon, he has repeatedly demonstrated the endurance, tactical intelligence and competitive resilience required to succeed at the highest level.

Yet New York remains unfinished business.

With two victories already secured and another opportunity waiting on November 1, Kamworor has a chance to strengthen his legacy on one of the sport's most iconic stages.

A third triumph would not only give him a coveted New York hat-trick but would further cement his status as one of Kenya's most accomplished distance runners of his generation.

The Big Apple has already given Kamworor some of the proudest moments of his career. Now, the Kenyan star is returning with one clear ambition — to conquer New York once again.

Paris, France — August 24, 2003.

The Stade de France witnessed far more than a World Championship 10,000m final that night. It witnessed the beginning of a new era.

For years, Haile Gebrselassie of Ethiopia had stood virtually untouchable at the summit of world distance running. He arrived in Paris as a two-time Olympic champion and four-time World Champion over 10,000m, carrying the reputation of a man who had dominated the track for much of the previous decade.

But waiting in the same race was a 21-year-old Ethiopian whose running style looked remarkably familiar.

His name was Kenenisa Bekele.

The younger Ethiopian had already shown flashes of extraordinary potential, but Paris was where potential became reality.

As the race unfolded, Gebrselassie ran aggressively, repeatedly applying pressure in an attempt to break the field and shake off his young compatriot. One by one, the world's best distance runners were dropped, including a strong Kenyan contingent.

Yet Bekele refused to disappear.

He stayed glued to Gebrselassie's shoulder, matching every surge and every change of pace. Behind them, Sileshi Sihine of Ethiopia remained in contention, setting the stage for what would ultimately become a historic Ethiopian sweep.

Then came the decisive moment.

With only 200 metres remaining, Bekele made his move.

Gebrselassie, famous for his devastating finishing speed, tried to respond. But this time, there was no answer. Bekele powered away down the final straight, creating daylight between himself and his legendary compatriot.

The changing of the guard had arrived.

Bekele crossed the finish line in 26:49.57, becoming the first athlete to break 27 minutes at these World Championships and setting a championship record.

Behind him, Gebrselassie finished second in 26:50.77, while Sihine completed an extraordinary Ethiopian clean sweep with 27:01.44.

It was not simply a victory for Bekele.

It was the moment the young star announced that he was ready to inherit the throne.

Paris 2003 — Men's 10,000m Final

1. Kenenisa Bekele — Ethiopia — 26:49.57 CR

2. Haile Gebrselassie — Ethiopia — 26:50.77

3. Sileshi Sihine — Ethiopia — 27:01.44

4. Ahmad Hassan Abdullah — Qatar — 27:18.28

5.  John Cheruiyot Korir — Kenya — 27:19.94

6. Wilberforce Talel — Kenya — 27:33.60

7.  Charles Kamathi — Kenya — 27:45.05

8.  Kamiel Maase — Netherlands — 27:45.46

9.  Karl Keska — Great Britain — 27:47.89

10. Ismail Sghyr — France — 27:54.87

11. David Galván — Mexico — 27:55.31

12. John Yuda Msuri — Tanzania — 27:56.21

13. Fabiano Joseph Naasi — Tanzania — 28:06.36

14. Alan Culpepper — United States — 28:14.92

15.  Teodoro Vega — Mexico — 28:31.71

16. Mebrahtom Keflezighi — United States — 28:35.08

17. Cathal Lombard — Ireland — 28:36.43

18. Tomoo Tsubota — Japan — 28:37.10

19. Dan Browne — United States — 29:01.60

Bekele's Paris triumph proved to be the beginning of something much bigger. He went on to win Olympic 10,000m gold in Athens the following year and established himself as the dominant track distance runner of his generation.

At the 2008 Beijing Olympics, he completed the extraordinary 5,000m and 10,000m double, cementing his place among the greatest distance runners in history.

Gebrselassie, meanwhile, successfully reinvented himself beyond the track. He turned increasingly toward the 10km, half marathon and marathon, where he continued rewriting the record books and building another extraordinary chapter of his career.

But Paris remains special.

On August 24, 2003, one Ethiopian legend was still fighting to protect his kingdom while another was stepping forward to claim it.

Kenenisa Bekele didn't simply win a World Championship gold medal that night. He announced the arrival of a new era in distance running.

Usain Bolt has added another unforgettable milestone to an extraordinary life — and this time, there was no finish line, stopwatch or Olympic medal involved.

The Jamaican sprinting icon is officially engaged to his longtime partner, Kasi Bennett, after turning his 40th birthday celebration into a deeply personal and romantic moment in Kingston.

Bolt popped the question on Friday, August 21, during his birthday celebrations at One Belmont, where family and close friends gathered to mark the milestone. The eight-time Olympic champion got down on one knee in front of Bennett and asked her to become his wife, transforming an already special evening into a celebration of love and commitment.

And Bolt certainly did not arrive empty-handed.

Bennett was presented with a spectacular five-carat diamond engagement ring, with reports describing the centre stone as pear-shaped. Images from the occasion captured the emotional aftermath as the couple embraced, while Bennett later gave fans a glimpse of the unforgettable moment on social media.

The proposal marks a significant new chapter in a relationship that has lasted for more than a decade.

Bolt and Bennett began dating in 2013, eventually becoming one of Jamaica's most recognisable sporting couples. Their relationship became more widely known around the 2016 Rio Olympics, but much of their family life has remained away from the constant glare of the spotlight.

Together, they have built a family of their own, raising three children — daughter Olympia Lightning and twin sons Thunder and Saint Leo. Olympia was born in 2020, while the twins arrived in 2021.

Before the surprise proposal, Bennett had already marked Bolt's 40th birthday with a heartfelt tribute, celebrating not simply the global superstar known for rewriting sprinting history, but the partner and father behind the legend.

She described him as her love, her home and her forever, while expressing pride in the life they have created together.

For Bolt, whose career was defined by spectacular moments under the world's brightest lights, this may be one of his most meaningful victories yet.

He conquered the 100 metres. He dominated the 200 metres. He collected eight Olympic gold medals and established himself as one of the greatest athletes the world has ever seen.

Now, at 40, the world's most famous sprinter has made another decisive move — this time toward forever.

After 13 years together and three children, Usain Bolt and Kasi Bennett are officially taking their love story to its next chapter.

From breaking records to making memories, the fastest man in history has finally found a race he wants to take all the way to the finish. 

Olympic champion Keely Hodgkinson has withdrawn from this week’s Diamond League meeting in Zurich, where she was scheduled to headline a star-studded women’s 800m field.

The British middle-distance star confirmed that her body is not yet ready for another race following the European Championships, prompting her and her team to make the decision to skip Thursday’s August 27 meeting and focus on a full recovery ahead of her next outing.

“The body isn't quite ready to race again after the European Championships, so we've made the decision to skip this race and get ready for the next one,” Hodgkinson said.

The decision comes as a disappointment for fans who had been eagerly anticipating Hodgkinson’s return to the track in Zurich, particularly because the race was set to feature a formidable line-up of international 800m talent.

Hodgkinson had been due to face unbeaten European champion Audrey Werro of Switzerland, Commonwealth champion Georgia Hunter Bell of Great Britain, reigning world champion Lilian Odira of Kenya and European bronze medallist Femke Broeders-Bol of the Netherlands.

The meeting had also promised a highly anticipated rematch between Hodgkinson and Werro following the dramatic European Championships in Birmingham, where the Swiss star produced a stunning performance to upset the field and claim the European title.

That result added even more intrigue to their scheduled Zurich showdown, with Hodgkinson expected to have another opportunity to respond on the Diamond League stage. Her withdrawal, however, means that much-awaited battle will have to wait.

Despite missing one of the season’s biggest meetings, Hodgkinson is choosing caution over a rushed return. After the physical demands of championship racing, the Olympic champion believes the right approach is to allow her body sufficient time to recover before stepping back onto the track.

“I’m sad to miss it, hopefully see you next year!” Hodgkinson added.

Her absence will undoubtedly take some of the spotlight away from the Zurich 800m, but the race remains packed with quality. Werro, Hunter Bell, Odira and Broeders-Bol will still provide a compelling contest, with each athlete carrying an impressive championship pedigree into the race.

For Hodgkinson, meanwhile, the focus now shifts away from Zurich and towards making sure she is fully prepared for her next appearance.

The Olympic champion may be missing from Thursday’s start line, but her decision reflects a bigger priority: returning to competition healthy, sharp and ready to perform at her best rather than risking a premature comeback.

And when Hodgkinson does return, the prospect of another clash with Werro—and a renewed battle among the world’s leading 800m runners—will undoubtedly be one of the most anticipated moments of the season.

Ethan Strand delivered one of the most impressive finishes of the Silesia Diamond League meeting, producing a spectacular final lap to storm to victory in the men’s 1500m in a season-best 3:30.77.

The American’s triumph was not simply about speed—it was a carefully executed comeback built on patience, belief and a powerful reserve of energy saved for the closing stages.

Strand admitted afterwards that he had found himself well back in the field during the race, but remained confident that he had enough left to make his move.

“I was pretty far back and had a lot left, and I had to do a lot of work up through the third lap, and I had enough left,” Strand said after his winning performance.

That reserve proved decisive.

As the race entered its final lap, Strand began to close the gap with increasing urgency. He continued to pick off his rivals before unleashing his biggest acceleration down the home straight, powering away from the chasing pack and crossing the line in style.

His emphatic celebration reflected the significance of the performance—a season's best time and a major victory over a field packed with elite 1500m talent.

Phanuel Koech produced a superb performance of his own to finish second in 3:31.14, narrowly holding off reigning Olympic champion Cole Hocker, who crossed the line third in 3:31.16.

Just behind them was Norwegian superstar Jakob Ingebrigtsen, who made his first 1500m appearance since Tokyo last September. Ingebrigtsen clocked 3:31.19 to finish fourth in a race where less than half a second separated the top four athletes.

The result made Strand the man of the moment in Silesia. While others battled for position throughout the race, the American trusted his strength, stayed composed despite being deep in the field and unleashed his decisive move when it mattered most.

His victory was a powerful reminder that a race can change dramatically in its final 400 metres. Strand may have been “pretty far back,” but he knew he had something left—and when the moment arrived, he produced exactly the kind of finishing speed required to defeat an Olympic champion and some of the world's finest middle-distance runners.

From being buried in the pack to flying down the home straight, Ethan Strand turned patience into victory—and finished the night with a celebration that said it all. 

3:30.77. Season’s best. Silesia champion.