For track events, 200m or 400m splits are standard. The 800m uses 200m splits, while 1500m/mile and longer use 400m splits. For road races, mile splits are common in the US, while kilometer splits are used internationally. Choose based on your race distance and available markers.

Research shows even pacing is typically optimal for most distances. Negative splits (running the second half faster) work well for longer races where you want to conserve energy early. Positive splits (starting fast) are common but often result in larger slowdowns late in the race. This calculator generates even splits as a baseline.

For even-paced efforts, this calculator is highly accurate. However, real races rarely follow perfect even splits due to tactical racing, wind, competition, and fatigue. Use these splits as a guide, but be prepared to adjust based on how you feel and race circumstances.

The 800m requires aggressive early pacing. Elite runners often run the first 200m 1-2 seconds faster than average pace, then settle into rhythm. A common amateur mistake is going out too fast and fading badly. Know your goal split per 200m and try to stay within 1-2 seconds of it.

For longer races, use mile or 5K splits. Many runners aim for even or slightly negative splits. A common strategy is to run the first few miles slightly slower than goal pace to warm up, then lock into race pace. Download your split sheet and review it before race day.