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It might be the epitome of a successful run, but negative splits are sometimes overrated. Enter: the controlled fade.

The idea of running negative splits has been so ingrained in us, it’s as rudimentary of a skill for runners as tying your shoes. At some point, every runner needs to learn how to run negative splits or figuratively die trying.

By definition, a negative split is when the second half of your run or race is faster than your first half. The ability to run negative splits teaches you how to manage your energy and pace yourself properly throughout a race or training run. This is ideal because you learn how hard you can push early so you won’t blow up during the second half.

But just as every coin has two sides, so does pacing. On the flip side of negative splits are positive splits. This is where you go out faster and slow down as the run or race goes on. Considered taboo, prevailing wisdom warns against intentionally running positive splits. Positive splits are thought to be associated with pain, embarrassment, and bad outcomes. 

However, I think most gamblers would agree that sometimes a calculated move against the prevailing odds can pay out big time. And as certified run coach and runner myself, I think when executed properly, the positive split can be a powerful pacing strategy. One that might just get you that personal record or Boston qualifying time you’ve been working so hard to finally snag. But here's what to know before you start your next run or race on the faster side of your goal pace. 

Should you ditch a negative split goal?

The elusive negative split is perhaps as much of a goal in running as setting a personal best. We see the elites do it all the time and it has been well documented that most world records are set with negative splits. But what about the rest of us who aren’t breaking world records? Are there scenarios where one should ditch a negative split? I would say yes. 

Justin Ross, Psy.D., a clinical psychologist specializing in health and wellness psychology, human performance, and sports psychology agrees. A runner himself, Dr. Ross explains, “elites are really good at running 26 miles because they've been running 100 plus miles a week for a long time, versus amateurs who just can't maintain that pace for that long of a period because we don't have the training or maybe even the physiological capacity.” 

This brings up the question: If we amateurs aren’t running 100 plus miles a week and may not have a superior physiological capacity, should we be mimicking the elites’ negative split pacing strategy? While I do believe the more experienced runners should seek to follow their faster counterparts, I want to offer an alternative for the non-elites. That is, something I call the “controlled fade.”

What is a controlled fade?The controlled fade is a deliberate, positive-split pacing strategy—one that is calculated and won’t lead to blowing up or hitting the wall. It’s a slow, gradual fade in pace. “I don't think we need to fear the positive split if it's done with intention and reason and that the slow fade is really close—like within relatively even splits,” explains Dr. Ross. 

Note Dr. Ross’ words “done with intention and reason.” For a controlled fade to be successful, it needs to be a calculated strategy. Dr. Ross warns, “I don’t think we need to be afraid of the positive split, but I do think we need to be careful of it.” This is because the margin for a blowup is much greater than with a negative split strategy. If you’re too ambitious during the first half, a controlled fade will result in a disastrous second half, potentially one that leaves you dragging or walking or just straight up miserable for those latter miles. On the other hand, if executed properly, it can be highly successful. 

What’s the benefit of skipping a negative split?

“I think a big part of this is a mindset shift that you don't have to negative split to run a PR,” says Dr. Ross, who set his marathon personal record of 2:57:36 at the 2019 California International Marathon by running 86 seconds faster in the first half of his race—coincidently a positive split. 

Mentally, there is a very different mindset between having to pick up the pace at mile 20 to reach your goal when you're already tired versus having time in the bank to fade a little. With the latter, you've met your goal and it's yours to lose and with the former, you don't have the goal and need to chase it when you're already tired. People are more likely to fight to hold onto something they already have than something they never had in the first place.

So that benefit to a controlled fade? It comes down to a pretty positive mental approach to those latter miles—and of course, it could also pay off with a faster finish time.

How do you properly execute the controlled fade?Being honest about your current fitness is crucial for the successful execution of the controlled fade. The best way to get an honest assessment of your capabilities over all race distances is to plug a recent race result into a running pace calculator that projects what an equivalent performance would be across other distances. This will give you an idea of what you are capable of if all things go perfectly on race day. 

In most cases, a more realistic goal is to add two to five minutes to what calculators tell you, especially if you’re using race times further away from the marathon such as a 5k time. If your goal falls within that two- to five-minute window, it’s likely to be attainable and suitable for the controlled fade strategy. 

A controlled fade works best when you run the first half of your race between a total of 30 seconds and three minutes faster than the second half. This equates to five to ten seconds per mile for the marathon. When pacing the first half of a marathon, aim for five seconds per mile faster than the goal finishing time pace with an absolute speed limit of 10 seconds per mile faster. For example, if you’re trying to break 3:30 for the marathon or run an average 8:00/mile, aim to run the first half at a 7:55/mile pace, never to exceed a 7:50/mile. 

The goal is to maintain this pace for as long as you can, expecting you’ll fade at some point. The deeper into the race you hold the pace, the more of a buffer you’ll build against your goal finishing time. 

Keep in mind, it’s still important to ease into that faster pace. So starting 10 seconds slower than the goal pace for the first mile may be a good option for some who need a warmup mile. You’ll make up that time by mile four or five if you settle into your planned controlled fade pace by mile two. 

When should you use a controlled fade?A controlled fade works best for longer races, such as the marathon, and when there’s a lot of internal pressure to beat a very specific time. 

To determine when to use a controlled fade, it comes down to your goals. Dr. Ross points out the difference between outcome goals and performance standards. Outcome goals are a specific outcome you’re pursuing, such as breaking your personal record or qualifying for the Boston Marathon, whereas performance standards are “more about the approach you take to showing up.” For outcome goals, there is a clear delineation between success and failure. You either hit your goal, or you don’t. 

“Often what will happen in the course of a race is we recognize that our outcome goals are out the window for whatever reason—the weather isn't cooperating or it's just not our day. At that moment in time, often runners get really defeated and they get frustrated,” Dr. Ross says. Without having a performance standard to fall back on, some runners might give up and completely abandon their goal. 

That’s where the controlled fade comes in: Building a small cushion of time to fall back on late in the race allows runners who place a heavy emphasis on outcome goals some room for error, alleviating some of the pressure. 

So think about what you want to achieve in your run or if you have that specific goal to chase in your race and whether the controlled fade would work for you. 

What do other coaches say?Terry Howell, owner of Blue Collar Running, has coached seven runners to the 2020 Olympic Trials. He agrees the controlled fade is a viable plan for some runners and often builds in a cushion, even for his elite runners. “Depending on the caliber of the athlete, and the condition they’re in, I'm okay with a two-minute cushion on the backside, meaning going slower in the second half.” In an ideal situation, Howell likes to see his athletes somewhere between 30 seconds slower and 30 seconds faster than their goal marathon pace at the halfway point. 

On the other hand, Karen Dunn, owner of Strengthen Your Stride and VDOT certified distance coach and RRCA level two run coach, says “it really comes down to knowing your athlete, knowing their history, goals, and mental strength and tenacity.” She believes that an even pace, or slightly negative is the best strategy, but does acknowledge if it’s the right person, a positive split may help some gain confidence.

Is a controlled fade the right approach for you?

At the end of the day, it’s important to steer clear of absolutes. When it comes to a negative-, positive-, or even-split pacing strategy one isn’t always better than the other. It all boils down to the individual runner, race course, and what feels comfortable in a given situation. 

However, the only way to find out if one pacing strategy is better for your particular situation is to try it out. If you’re like most runners who have been wired to believe positive splits are synonymous with poor performances, give the controlled fade a try. It could pay off even more than you expect. 

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.