The negative split may by the holy grail for runners, but is it really the best way for 99 per cent us to run a PB? Fans of the negative split often remind us that it’s the preferred pacing strategy of the elites, but does it follow that enthusiastic amateurs should also try to run the second half of a race faster than the first?

There’s another pacing strategy that may lead to a better result: the controlled fade. ‘This doesn’t mean setting off at a ridiculous pace and hanging on for dear life, but expecting some tail-off in the second half,’ says coach and 2:29 marathon runner Robbie Britton (robbiebritton.co.uk).

It might be a tactic worth trying at your next parkrun. One study found that completing the first mile (1.62km) of a 5km race between 3-6% faster than average race pace yielded the best results.

When it comes to the marathon, though, there are consequences for not setting off at race pace. Another study found that running the first 5km segment 10% faster than race pace adds about 37 minutes to the average finish-time, while starting 10% slower adds about 29 minutes. Most PBs came from running your first 5km at goal race pace.

How to positive split your parkrun

Following the idea that it pays to run the first mile of a parkrun 3-6% faster than race pace, here’s what that mile (1.62km) should look like in real terms:

In miles:

Sub-30: Try to run first mile between 17-35 secs faster than average mile pace (9.40min/mile). So that’s anywhere between a 9:05-9:23 opening mile.

Sub-25: Try to run first mile between 14-29 secs faster than average mile pace (8.00min/mile). So that’s anywhere between a 7:31-7:46 opening mile.

Sub-20: Try to fun first mile between 12-23 secs faster than average mile pace (6.27min/mile). So that’s anywhere between a 6:04-6:15 opening mile.

In kilometres:

Sub-30: Try to run the first kilometre between 11-22 seconds faster than average kilometre pace (6:00min/km). So that’s anywhere between a 5:38-5:49 opening km.

Sub-25: Try to run the first kilometre between 9-18 seconds faster than average kilometre pace (5:00min/km). So that’s anywhere between a 4:42-4:51 opening km.

Sub-20: Try to run the first kilometre between 7-14 seconds faster than average kilometre pace (4:00min/km). So that’s anywhere between a 3:46-3:53 opening km.