Split times for running: how to take them and what they tell you
Key takeaways
- A split is the total time from the start to a mark; a lap is the time between two marks.
- Press Lap at every marker you pass (each kilometer, mile or track lap) and let the clock run.
- Comparing laps shows whether you held your pace, faded or finished faster.
- Download the CSV after the run to keep every lap and split in a spreadsheet.
What is the difference between a lap and a split?
Both come from the same button press. Suppose you press Lap after one track lap and again after the second. The split at the second press is the whole time since you started. The lap at the second press is only the time since the first press. Split times always grow; lap times go up and down as your pace changes.
How do I record splits during a run?
- Pick fixed markers before you start: every 400 m lap of a track, every kilometer marker, or every mile.
- Open the lap stopwatch and turn on Keep screen awake so the phone does not lock mid-run.
- Press Start (or Space) as you set off.
- Press Lap (or L) as you pass each marker. The clock never stops, so a late press only moves time between two laps; the total stays right.
- Pause when you finish, then add a session name such as "Track, 6 × 400 m".
On a phone, one tap on the large Lap button is easier than a key. Practice a couple of presses while standing still so you know where your thumb needs to go.
How do I read the numbers afterwards?
Here is a made-up example of a 2 km run with a split at each 500 m:
| Mark | Lap time | Split time |
|---|---|---|
| 500 m | 02:31.0 | 02:31.0 |
| 1,000 m | 02:28.4 | 04:59.4 |
| 1,500 m | 02:33.9 | 07:33.3 |
| 2,000 m | 02:24.6 | 09:57.9 |
- The split at 2,000 m (09:57.9) is your finishing time.
- The laps show the story: steady for 1 km, slower in the third segment, faster at the end.
- The stopwatch marks the fastest and slowest laps and works out the average lap for you.
What are even and negative splits?
Runners call it an even split when every lap takes about the same time, and a negative split when the second half of the run is faster than the first. In the made-up example above, the first 1,000 m took 04:59.4 and the second took 04:58.5, so it was a slight negative split. Whether either suits your training is a question for you or your coach; the stopwatch just gives you the numbers to compare.
How do I keep the results?
Choose Download CSV to get one row per lap with its label, lap time, split time and the same value in milliseconds, which is handy for charts. Save session keeps up to 20 sessions on this device, and Copy results gives a short text summary you can paste into a training diary.
Questions
Does pausing at a red light spoil my splits? No. Paused time is left out of both laps and splits, and the current lap simply continues when you start again.
Can I time several runners at once? Not separately. The stopwatch times one session at a time; for a group, record each runner as a labelled lap or use a new session per runner.