负分段计算器

前半程与后半程的目标配速

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比赛距离，例如马拉松为 42.195

目标完赛时间

后半程要快多少，例如 2

负分段计算器

跑完一段距离最快的方式很少是匀速，而往往是略微的负分段——前段克制、终点冲刺。输入距离、你的目标完赛时间和你想要的负分段百分比，本计算器会返回你每公里的前半程和后半程配速，以及通过中点的精确时间。用它来规划一场聪明的比赛，并克制一开就冲太猛的冲动。

负分段是指比赛后半程跑得比前半程更快，这是绝大多数长距离个人最好成绩和世界纪录背后的配速策略。输入你的距离、目标时间，以及你希望后半程快多少，本工具会给出每半程的配速以及你应在中点通过的时间。对大多数跑者来说，1–3% 的负分段是切实可行的；起跑太快反而会在后程崩盘。

常见问题

What is a negative split?
A negative split means running the second half of a race faster than the first half. This calculator takes your race distance, goal time, and chosen split percentage to produce target paces for each half of the run.
How do I use the negative split calculator?
Enter your race distance and goal finish time, then set how much faster you want the second half to be. The calculator returns a slightly slower first-half pace and a faster second-half pace that together hit your goal time.
Why race with a negative split?
Starting conservatively conserves glycogen and limits early fatigue, so you can finish strong and often run a faster overall time. Many distance records and personal bests are set with a negative split rather than fading in the final miles.

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