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Easy runs are supposed to build fitness quietly. But many athletes turn them into “medium-hard” runs — not easy enough for recovery, and not hard enough to create real adaptation.

A negative split means running the second half of your session slightly faster than the first — and it’s one of the most powerful habits you can build into your training.

Every session either builds momentum… or quietly chips away at it.

Most athletes think “more intensity = more progress.” In reality, it’s one of the fastest ways to stall your training. When you push hard all the time: Fatigue accumulates faster than fitness Easy days stop being easy Key sessions get compromised Motivation rises and falls like a rollercoaster You don’t get fitter from how hard you can  go. You get fitter from how consistently you can train. Smart athletes protect consistency by: Choosing the right effort for the right day Re