How to Run Splits on the Track
When training to improve your race times, running splits on the track offers great benefits. Track running offers precisely-measured distances so you can accurately measure your pace. Most experts recommend that advanced runners use negative splits, meaning you run the second half of the race faster than the first. Beginning and intermediate runners, however, can aim for keeping a constant pace. Practicing splits during your training runs prepares you mentally and physically for race day.
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Instructions
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Direct your computer browser to an online split calculator, such as coolrunning.com.
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Enter the length of your run, desired time and split distance. The inside lane of most tracks measures 400 meters, so this is an ideal split distance. Click on "calculate" or "enter" to get a list of your split times.
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Go to the track. Start your stopwatch and start running. Run your desired distance, checking your stop watch at the end of each lap. If you find yourself falling behind, pick up the pace a bit. Conversely, slow down a bit if you are running too fast.
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Tips & Warnings
Split times are different from lap times. Lap times indicate the amount of time it takes to run around the track. When you pace yourself with lap times, you have to stop and restart your stopwatch at the end of every lap. With split times, however, you can let your stopwatch run continuously. For example, if you want to run an 8-minute mile. Your lap times would each be approximately 2 minutes. Your split times, for every quarter mile, would be 2 minutes, 4 minutes, 6 minutes and 8 minutes.
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