The case for negative splits (from someone who used to blow up)
· Marcus Hale
Why running the second half of your race faster than the first leads to better times, and how to actually pull it off when adrenaline says go.
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News, updates, and deep dives related to the tool.
A beginner's guide to pace, splits, and not going out too fast
· Marcus HaleA plain-language introduction to running pace and splits for new runners, what the numbers mean, and the one habit that fixes most beginner races.
Read article →How to use a pace band without overthinking it
· Marcus HaleWhat a race pace band is, how to choose even or negative splits, and the simple race-day discipline that turns a good prediction into a good result.
Read article →Treadmill pace vs road pace, and the incline you actually need
· Marcus HaleWhy treadmill running feels different from the road, what incline makes it match outdoor effort, and how to convert your treadmill paces honestly.
Read article →What is VDOT, and why runners keep talking about it
· Marcus HaleA friendly introduction to Jack Daniels' VDOT score, what it tells you about your fitness, and how to turn it into training paces you can actually run.
Read article →How to predict your marathon time (and actually be right)
· Marcus HaleA practical guide to predicting your marathon finish time from a half marathon or shorter race, including the endurance reality check most calculators skip.
Read article →Why a hot race feels so much harder (and how much it slows you)
· Marcus HaleHow heat and humidity slow your running pace, why dew point matters more than temperature, and how to adjust your race goals for a hot day.
Read article →How to set a marathon goal that is ambitious but not delusional
· Marcus HaleA practical method for choosing a realistic marathon goal time using a recent race, your long-run pace, and an honest look at your training.
Read article →The Riegel formula, explained without the maths headache
· Marcus HaleA plain-English look at the Riegel formula behind most race time predictors, why the magic number is 1.06, and where the prediction starts to fall apart.
Read article →How accurate are race time predictors, really?
· Marcus HaleAn honest look at how accurate race time predictors are, when to trust the number, and the two things that throw the prediction off more than anything else.
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