Royal Flush Negative Splits

I'm mixing things up again for this week's challenge.

If you know of 'Marathon Talk', you'll already be familiar with Royal Flush Negative Splits. If not, it's an excellent running podcast - give it a listen.

Basically negative splits usually refers to running the second half of a race/run/training session faster than the first half. It's a classic strong finish.

Royal flush negative splits mean running each consecutive mile (or km) faster than the previous one. It's a really great exercise in understanding your pace, getting a good feel for how quick you're running, judging your effort, and then just working really hard towards the end.

You can pick your own distance and keep it as long or short as you want, the only rule is that you have to run each mile or km (whatever units you work in) faster than the previous one. (So for example running a 10 minute mile, then a 9:35, then a 9:25 would be a perfect 3 mile run).

Virtual bonus points are awarded for a really small overall range (e.g. all of your splits being within 30s per mile of each other, but each one still getting faster).

If intervals are more your thing, you could always do an interval session aiming for each of the reps to be faster than the previous one. Again, pick your distance and go for it (100s, 400s, 1k reps would all work. Just make sure you keep the rest between each of them the same).

This one's pretty much up to you, so I can't wait to see what you get up to.