Negative Split Calculator

Calculate progressive pacing splits that get faster each segment.

Total Distance

Unit

Number of Segments

How many segments to split your distance into

Target Average Pace

Format: MM:SS (e.g., 5:30 for 5 minutes 30 seconds per mile)

Interval Duration

Format: MM:SS (e.g., 4:00 for 4 minutes)

Segment Duration

Format: MM:SS (e.g., 1:00 for 1 minute segments)

Rest Between Intervals

Format: MM:SS (e.g., 3:00 for 3 minutes rest)

Number of Sets

How many intervals to complete