The negative split is often looked at as the ultimate pacing strategy. It involves running the second half of a race quicker than the first and is the favoured approach of record-breaking elites. But is it really the best way for the other 99.9% of us to run?

There’s another pacing strategy that may lead to a better result: The low-mileage guide to marathon training. ‘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.

In practice, this means running a marginal positive split, whereby you bank a small amount of time in the first half. It might be a tactic worth trying at your next parkrun. One study found that completing the first mile (1.62km) of a 5K race between 3-6% faster than average race pace yielded the best results.

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The ultimate guide to Jeffing marathon, though, there are consequences for not setting off at race pace. A separate study found that running the first 5K 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 5K 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, according to your finish time goal.

In miles

Sub-30 minutes

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

Sub-25 minutes

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

Sub-20 minutes

Try to run the first mile between 12 and 23 seconds faster than your average mile pace (6.27 min/mile). So that’s anywhere between a 6:04 and 6:15 opening mile.

In kilometres

Sub-30 minutes

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

Sub-25 minutes

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

Sub-20 minutes

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