I’m hoping to peak around 65 miles. I actually started my training this morning! Good to know you and my coach are on the same page haha. Every year I have a tradition where my first run is 5 easy miles. No headphones, only reflection. Since it’s my last year as a collegiate athlete I decided to start by running on our home course bc symbolism 😂. Who cares if my watch said my average pace was 8:40? I have three months until I start competing!
I saw this video in my inbox and was so excited. Literally just started planning my summer training schedule for xc this upcoming year. Hoping to run 16:30-40 this season. I'll probably peak at around 60mpw with long runs of about 12 miles. Thanks for the video!
It's funny for me, an italian, hear about summer miles. Our xc season is in winter and the italian championship about in the middle of March. Track season indeed has a second part in september and we call the moment when we grind miles (it's better say kilometers) is called "winter preparation" and it's in october, november and dicember.
Awsome man! Me and 4 other guys started our schools xc program as all freshman 3 years ago and last year we went to regionals for the first time in school history. It's all about building bonds that will help you push each other to achieve
Excellent advice on starting with half your goal pace as a start to training after a break. I’m going to be working on my first base summer base of between 50-60 miles Looking forward to a few road 5K/10ks by early September
I've tried to start selling my Navy son about your easy day run philosophy Nick.Hearing about the Kenyons runners on easy day running grandpa pace for ease and enjoyment was a real eye opener to my thinking.
As a Masters track athlete, typical Saturday training volume is under 1000 meters though if I am doing more speed endurance work I may go as high as about 1380m. Mid-week workouts are normally lower volume closer to around 800m. I look forward to seeing your block starts coming together. When is your first meet? Since you are not used to doing block starts outside in the heat, don't forget to be prepared for the hot summer tracks. Pouring a little water on the track at contact points may be sufficient or perhaps tape might work as well.
Nick do you answer questions on RUclips? I don’t have IG but cannot find myself passing up the opportunities to learn from an Olympian-which is why I’m in a video binge. Thanks!
Rest is very important! That was my problem in high school. I wanted to succeed so bad that I overtrained to a point I was running worse than when I was in grade 9. I went completely insane in training. I only found out after I stopped running and then restarted as a fun only runner many years later that I was way over training over 140 miles a week, which was way too much for a young runner.
WOW that is very high mileage for anyone! Some people are so driven that they end up being their own worst enemies. I try to caution kids against over training here. I am sorry you had to learn the hard way, but so happy you learned the importance of rest!!
Wow thanks that helps a lot I do club track so it goes on until early August and now I feel as if I will run when it counts since it have been slowly bringing down my times but last season I had a huge drop in the middle of the season and then went back to slowly bringing it down so thanks for the advice
BY FAR the number one piece of advice I would have for a middle school runner is to HAVE FUN!!!! Don't even worry about mileage. Just focus on enjoying being out in nature, being with you friends, enjoying the gift of running!! Plenty of time to worry about mileage, etc when you get to HS and college.
When I did summer base training miles, I started at 20 miles, then went up 5 a week for 4 weeks, then dropped 10, and went back up 5 miles a week. (From Nampa, by btw! Skyview graduate - 2009, assistant coach for track 2013), my summer mileage went: 20, 25, 30, 35; 25, 30, 35, 40; 30, 35, 40, 45. Then I would do 50, 50, and start dropping mileage steadily during the season while keeping quality workouts. And don't forget the core workouts. They are important to do a little, maybe later on in the summer, maybe not the whole summer. Just so long as it doesn't come as a shock when you start doing them at the start of the season with the XC team.
Last spring when the pandemic hit and track season was canceled, I just continued running. Fr I was running really slow and had to take breaks all the time. I ran easy building mileage from March-June then my xc summer training season started. We were still doing easy mileage but generally from anywhere between 3-6 miles per day. I was in pretty decent shape from the spring and probably could've upped it a notch. By the start of cross country I was really in shape and ready for the harder workouts :) (was first on my team whole season, but had bad injury that nearly took me out at the end)
I'm starting at 30 miles but I was taught that all runs during summer should be arobic (as in can talk the whole run) and with that in going to make my base at about 60 so I guess I'm following your rule of thumb too
yeah, that is totally fine. If you feel like you are getting bored you can throw in some tempos and strides to mix it up. That's pretty much how I would log miles in the summers
Can someone explain how Nick runs over 60 mpw for much of the year but stays jacked instead of developing the super skinny long distance runner physique??!
Hey Nick, how do you decide what your target mileage for the base season will be? Should I decide where I want to be in 4/5 years time and figure how I can build it up steadily each year to that later year high?
Start back SLOWLY!!! No rush at all when coming back from injury. I remember some of my first runs post injury were as simple as jog a minute, walk a minute for ten minutes. NO RUSH!!
Hey Nick love your videos! Based on your 2012 training log, I noticed you put warm-ups for track workouts but not for the long easy runs. Did you do your typical 20 min jog warm-up for those or just didn't warm-up at all?
I’d recommend a very gradual build up to that, such as building to 60, staying at that for a month or so and then if you’re feeling good slowly up it to 70. Though staying injury free at moderately high mileage is a lot better than trying to run more than what you’re ready for and being set back!
You’ve mentioned you did hockey in the winters in high school, when it was winter would you take that as a rest from running or did you run in addition to hockey practices and stuff like that.
didn't run, just played hockey. I was into running in high school, but no so much that I wanted to train year round. I really didn't start running year round till I went to college.
My question is about during the season. My daughter gets really upset because she does better on mileage and her coach drops her down to 15 mpw during xc and track season. She wants to disobey him and run extra on her own but I dont know if its advisable.
So I’m trying to understand your video. You want to focus on mileage? I mean, it makes sense to me, cross country is all about running long distance, and as a high school student, I am trying to prepare myself for the season. As an incoming sophomore, what should my target mileage be? We run 5k’s at our track meets/races most of the time, so I’d think getting atleast 5 miles a week (1 per day for 5 days) would be ideal, but you are an expert, or atleast know more than me, so I’m asking you for advice.
Easy runs until you are at full mileage, then start slowly adding some strides and tempos to break it up. Should take 4-6 weeks to build up to full mileage.
Awesome vid! So for a ~12 week summer, my plan is to just run easy miles for the first 3 weeks, add one tempo a week from week 4 and on, and peak mileage by week 11 and 12. Should I do a few easy workouts at that point i.e. 7x1000 CV?
Hey I got a question about mileage? This year in track I couldn’t PR my mile time was 5:04 two seconds slower than last year. This year in xc I ran 16:35 for the three mile as a sophomore. I’m looking forward to hitting 15:40s or lower this year in the three mile but I don’t know what mileage to start at . I want to peak around 50-60. How many miles do you recommend I start with in June? Keep in mind I never ran more than 40. Also do you think the goal is achievable?
If you have never run more than 40 miles per week, 50-60 may be too large of an increase. Start at 20 mpw and VERY SLOWLY work up to 40. If you feel good there, consider going up to 50, but not too fast.
I have to run a 7 minute mile in about 2 months, right now I'm doing it in 10 minutes. I live in an area where the temperature at night is around 30 degree centigrade, whereas the temperature will probably be around 40 centigrade when I have to run a 7 minute mile for a physical exam. Should I train in warm clothes at night to acclimitize my body to the heat? Thank you.
So since your first week should be about half of your weekly mileage, how many weeks should I take to get to peak weekly mileage? Also thanks for the video!
After how many weeks upon returning to running after a break and doing only easy running while building mileage should we begin to add workouts like tempos? July?
Nunya Bizness yeah it’s something I’ve struggled with figuring out for a while lol. A lot of people say to only focus on easy runs for the beginning of a summer base phase when building mileage, but I’m always conflicted as to when I should start to add actual workouts like tempos, fartleks, etc.
Hey nick, I'm planning on walking on to my university during my sophomore year (I'm going into my freshman year this fall) but Ive had problems with tendonitis in my feet. I know I need to rest and let my feet heal, but I really want to get back into training. Do you know if there are any low intensity workouts I could do to stay in shape while also letting the tendonitis heal?
tendonitis is one of those injuries you shouldn't run through. You just have to let it quiet down. I think biking and swimming can be great substitutes while you let tendonitis calm down, but only if those activities aren't causing pain while you do them
Hey nick I got a question for my mileage So I started running three months ago, and I found out I was pretty decent at running (4:51 my first race, 10:49my first 3200, latest mile PR 4:37 latest 3200 PR 10:18) and I really want to be the best runner I can for my college career. I started in the middle of track season, no Xc season, so I feel like I may be a little more fresh than most. Do you think it would be okay if I pounded a lot of miles per week considering I’m feeling fresh? If so, considering my times, how many miles should I run per week?
great times! I can't answer the mileage question as it is very athlete dependent, but i do think you will really benefit from putting in a lot of miles this summer. I also think you should consider running XC. It will make you STRONG!!
I did the workouts that the coach gave us. It varied a lot, so I did stuff from like speedwork to some long runs like 7 miles. Now I’m running 5 miles per day, and sometimes doing intervals at race pace. I mean to start running once in the morning and once in the afternoon at some point.
Hey Nick! I'm a sophomore in high school and last year I ran a 18:35, but this year I want to run a 17:30. I'm planning on getting up to 40-50 miles a week but I've been having some troubles with pacing. I've been running low to mid 7 minute mile paces for up to 5 miles and I've only been back running for around 3 weeks. I don't know how fast I should be running as I feel my current pace might make me peak early, burn out, or end up injured. What do you think about this? Thanks!
Nick, I'm trying to get better at xc, btw I'm a beginner since I only did one season of xc, anyways I want to start In summer, what should I do to keep on going and not to give up
Hey Nick, I was watching your video on breaks after a season and my track season ended a bit ago and I started running after a 3 day break of no activity. I only took 3 days off because I missed running really bad and my friends started running again. Is it possible for me to not burnout next season if I took that short of a break and I am running very slow paces currently, because I want to keep running. Any other tips to avoid burnout also? Next year is my senior year of xc and I want to avoid injury. Thanks for everything you do!
I don’t run for school but I want to run a faster 5k. I’m at about 35 miles per week with two workouts and a long run. Should I stop the workouts and just work on mileage or build up my mileage while still implementing workouts in the week?
You'll want to periodize your training. I.E. parts of the season with workouts and parts of just pure mileage building. I made an Intro to Periodization vid a few weeks back that you might find helpful.
bumping up in distance is most easily done with a bump up in volume. I remember increasing my volume by roughly 20% when I went to college. Not all at once!!
Hey Nick. My name is Sebastian Sanchez and I've been following you since you retired and I was fascinated by your pro career. Anyhow, I'm from Mexico and I just qualified for the u20 track and field Nationals but unfortunately the track and field association in my home state isn't able to afford my participation in the Nationals. They say they don't have money and I'm not good enough. I'm ranked #11 in the nation in the 800m (1:56.2) and this year has been my best year so far. I've been running track for only 2 years. I don't have an amazing time yet but I think it's important for me to get the experience from this kind of races. So I'm looking for sponsors to be able to go. Do you think rungum could help in any way? Thanks for your time and all the things you put out
Can we discuss the honest dislike of mileage? I'm discovering it's much to do with my brain's wiring. I've told myself, for so long, that it's the worst thing on earth...so of course, I naturally and automatically default to that reaction to this day. I'm hoping it shifts based on the results I see in training towards my goal. I'm anticipating that the redundancy of mileage becomes an incentive rather than an obligation. #CouchPotatoToDecathlete
I totally know what you mean! And I definitely resented mileage when I was younger. When my life started getting more chaotic, I really learned to love the miles as it was my quiet time to just think. I think distance running is really an acquired taste.
Yeah leave to me to tell you I injured my hip trying to jump back to my old shape too fast and ended up not even being able to walk from injuring myself bad during practice
Nick Symmonds my dude, the daily heat index in FL has been hittin above 100 for a month now. That’s why everyone sprints😂😂 I just blame it on climate change...
![Digital Circus Episode 4 [TRAILER]](http://i.ytimg.com/vi/abZtsmMUbJo/mqdefault.jpg)
What kind of mileage will everyone peak at this summer? Training for the 100m, I won't be hitting much more than 20 mpw!! :D
Nick Symmonds hopefully 50-60 if I don’t get injured 💪🏾
Mid 40’s, not too much but a good amount for someone going into 9th grade.
60 yer
@@yusufapi6052 listen to your body and you'll get there eventually!
@@maxwelladam4225 sounds about right! good luck with the training
I went from NAIA and to division 1 in the fall with your advice thank you Nick keep guiding us to be great runners🙏🏾🙏🏾
keep working hard!! I'll keep making videos :D glad you are finding them helpful!!
What does that mean.
@@fromrussiawithlove9665 hey just keep grinding and believe in yourself just be patient and trust the process
I’m hoping to peak around 65 miles. I actually started my training this morning! Good to know you and my coach are on the same page haha. Every year I have a tradition where my first run is 5 easy miles. No headphones, only reflection. Since it’s my last year as a collegiate athlete I decided to start by running on our home course bc symbolism 😂. Who cares if my watch said my average pace was 8:40? I have three months until I start competing!
that is the PERFECT attitude to start a great summer base phase!!!
Love the intro Nick! Love to see the channel growing!
thank you!! Ryan put that together for me. Having lots of fun with this channel!! :D
That intro is the best!
Ryan crushed it!
I saw this video in my inbox and was so excited. Literally just started planning my summer training schedule for xc this upcoming year. Hoping to run 16:30-40 this season. I'll probably peak at around 60mpw with long runs of about 12 miles.
Thanks for the video!
sounds like you have a good plan for this summer! Keep working hard!!
How’d it go for you man?
@@burnerofme4701I guess we’ll never know
It's funny for me, an italian, hear about summer miles. Our xc season is in winter and the italian championship about in the middle of March. Track season indeed has a second part in september and we call the moment when we grind miles (it's better say kilometers) is called "winter preparation" and it's in october, november and dicember.
I’m watching this during the pandemic so I can plan out my summer training
Fax man me too gotta come out this mess a beast
Me and a few track teammates just got together and started our school's first xc team for next year. Tips for a successful xc team?
PACK UP!! Work together in practice so you can work together in a race.
Awsome man! Me and 4 other guys started our schools xc program as all freshman 3 years ago and last year we went to regionals for the first time in school history. It's all about building bonds that will help you push each other to achieve
Just finished my track season. Now to start the slow painful journey to the fall xc season
Excellent advice on starting with half your goal pace as a start to training after a break. I’m going to be working on my first base summer base of between 50-60 miles Looking forward to a few road 5K/10ks by early September
thats GREAT mileage! Wishing you healthy miles all summer long.
I've tried to start selling my Navy son about your easy day run philosophy Nick.Hearing about the Kenyons runners on easy day running grandpa pace for ease and enjoyment was a real eye opener to my thinking.
they will seriously run 10 min/mile some runs!!
Yeah, I just wouldn't do slow miles and stalled for a really long time. Then I started doing long easy 12 min miles and got faster. Weirdest thing.
Just finished a great track season! Starting my training up soon, thanks for the advice, Nick!
no prob! wishing you healthy miles all summer long.
I was searching for a video like this all week and you delivered
glad the time was right!! Have a great summer of training
As a Masters track athlete, typical Saturday training volume is under 1000 meters though if I am doing more speed endurance work I may go as high as about 1380m. Mid-week workouts are normally lower volume closer to around 800m. I look forward to seeing your block starts coming together. When is your first meet? Since you are not used to doing block starts outside in the heat, don't forget to be prepared for the hot summer tracks. Pouring a little water on the track at contact points may be sufficient or perhaps tape might work as well.
thanks for the tip!! First race is July 11
Would you recommend adding strength training over the summer ?
YES! and I have a weight lifting video coming out on Wednesday that will be helpful
@@nicksymmonds even more perfect lol
I’m probably going to be at a peak of 120 miles per week this summer! Looking forward to running it 🙃.
thats BIG mileage!! Good luck, wishing you healthy training!
Nick, would it be a good idea to run a couple summer 5ks to see where i’m at, or should i wait till cross country?
only for fun. I wouldn't add races during a proper base building phase. But that's just me.
Thanks so much for ur vids, they are coming out at the perfect times for me too.
no prob! Trying to keep them relevant for most people's seasons.
5 years from the release date of this video and it still helps sso much
0:17 that is a sick sweatshirt!
Amazing video man👏🏼 you definitely earned my subscription
thank you Sam!!
Nick Symmonds no problem man! You inspire me a lot and you inspire my fellow team mates in track! Keep it up :)
Nick do you answer questions on RUclips? I don’t have IG but cannot find myself passing up the opportunities to learn from an Olympian-which is why I’m in a video binge. Thanks!
Rest is very important! That was my problem in high school. I wanted to succeed so bad that I overtrained to a point I was running worse than when I was in grade 9. I went completely insane in training. I only found out after I stopped running and then restarted as a fun only runner many years later that I was way over training over 140 miles a week, which was way too much for a young runner.
WOW that is very high mileage for anyone! Some people are so driven that they end up being their own worst enemies. I try to caution kids against over training here. I am sorry you had to learn the hard way, but so happy you learned the importance of rest!!
Do you think you should do intervals during the summer?
I never did. Tempos + strides mostly. Maybe some fartleks if you really feel like it.
Wow thanks that helps a lot I do club track so it goes on until early August and now I feel as if I will run when it counts since it have been slowly bringing down my times but last season I had a huge drop in the middle of the season and then went back to slowly bringing it down so thanks for the advice
anytime! Thanks for watching my video. Good luck this year!
What’s your training advise if your in middle school? And what would your weekly mileage goal be?
BY FAR the number one piece of advice I would have for a middle school runner is to HAVE FUN!!!! Don't even worry about mileage. Just focus on enjoying being out in nature, being with you friends, enjoying the gift of running!! Plenty of time to worry about mileage, etc when you get to HS and college.
can confirm hill repeats help a lot
yes, I love hill repeats. I love fartleks for the same reason!
Love the new intros/outros Nick...
thank you! Ryan did a great job with them
When I did summer base training miles, I started at 20 miles, then went up 5 a week for 4 weeks, then dropped 10, and went back up 5 miles a week. (From Nampa, by btw! Skyview graduate - 2009, assistant coach for track 2013), my summer mileage went: 20, 25, 30, 35; 25, 30, 35, 40; 30, 35, 40, 45. Then I would do 50, 50, and start dropping mileage steadily during the season while keeping quality workouts. And don't forget the core workouts. They are important to do a little, maybe later on in the summer, maybe not the whole summer. Just so long as it doesn't come as a shock when you start doing them at the start of the season with the XC team.
VERY smart build up! I'd expect nothing less from a fellow Idaho native!! :D
Nick this will help me so much man⚒I appreciate it
no prob! Glad I could help.
Appreciate it a lot man !!
Last spring when the pandemic hit and track season was canceled, I just continued running. Fr I was running really slow and had to take breaks all the time. I ran easy building mileage from March-June then my xc summer training season started. We were still doing easy mileage but generally from anywhere between 3-6 miles per day. I was in pretty decent shape from the spring and probably could've upped it a notch. By the start of cross country I was really in shape and ready for the harder workouts :) (was first on my team whole season, but had bad injury that nearly took me out at the end)
I'm starting at 30 miles but I was taught that all runs during summer should be arobic (as in can talk the whole run) and with that in going to make my base at about 60 so I guess I'm following your rule of thumb too
yeah, that is totally fine. If you feel like you are getting bored you can throw in some tempos and strides to mix it up. That's pretty much how I would log miles in the summers
Should I run the day before a big race? I usually do during the season but now that it’s championship season should I take off?
My favorite pre-race day was also a 20 min jog + strides
please a video on base training and how to execute it.
thanks nick!
thank YOU!!
old school nick
Can someone explain how Nick runs over 60 mpw for much of the year but stays jacked instead of developing the super skinny long distance runner physique??!
Hey Nick, how do you decide what your target mileage for the base season will be? Should I decide where I want to be in 4/5 years time and figure how I can build it up steadily each year to that later year high?
that's a really great question for your coach. Mileage is so different for each athlete.
Hey nick. How should i go about increasing mileage and creating a base while recovering from injury? Thanks
Start back SLOWLY!!! No rush at all when coming back from injury. I remember some of my first runs post injury were as simple as jog a minute, walk a minute for ten minutes. NO RUSH!!
You are super dope...Love your to the point style. I can't stand the, HI GUYS< WELCOME TO MY RUclips CHANNEL BS...definitely a breath of fresh air!
haha, trying to keep it focused and to the point. People are busy!
Thanks so much
no problem Travis! Thanks for watching my video.
#RUNGUMSQUAD 🔥🔥🔥🔥
SQUAD UP!!! ::D
Hey Nick love your videos! Based on your 2012 training log, I noticed you put warm-ups for track workouts but not for the long easy runs. Did you do your typical 20 min jog warm-up for those or just didn't warm-up at all?
no warm up for the easy runs. I just started really slow and worked into them.
@@nicksymmonds So no warm-up jog, but would you still stretch/do plyo's before the easy run? Or literally just straightup work into the easy run?
For my senior year in cross country I'm hoping to hit 70 miles a week although I've never really hit over 60 lol
Makes me wonder why you want to hit 70? Did your coach tell you to? Was 60 working for you?
I’d recommend a very gradual build up to that, such as building to 60, staying at that for a month or so and then if you’re feeling good slowly up it to 70. Though staying injury free at moderately high mileage is a lot better than trying to run more than what you’re ready for and being set back!
@@nicksymmonds more is better? I just think you need more to do better and I know, that sounds ignorant but thats because it is
You’ve mentioned you did hockey in the winters in high school, when it was winter would you take that as a rest from running or did you run in addition to hockey practices and stuff like that.
didn't run, just played hockey. I was into running in high school, but no so much that I wanted to train year round. I really didn't start running year round till I went to college.
This summer I'm planning on about a 110 at least mileage I'm planning about 10 to 25 a week
My question is about during the season. My daughter gets really upset because she does better on mileage and her coach drops her down to 15 mpw during xc and track season. She wants to disobey him and run extra on her own but I dont know if its advisable.
15 mpw would be low even for a 100 meter runner. Sounds like her coach might be confused?
@@nicksymmonds he told her that running extra was making her slow.
So I’m trying to understand your video. You want to focus on mileage? I mean, it makes sense to me, cross country is all about running long distance, and as a high school student, I am trying to prepare myself for the season. As an incoming sophomore, what should my target mileage be? We run 5k’s at our track meets/races most of the time, so I’d think getting atleast 5 miles a week (1 per day for 5 days) would be ideal, but you are an expert, or atleast know more than me, so I’m asking you for advice.
How long do you think the easy runs should go on for while you’re building that base phase? Mileage or weeks would be helpful for a reference, thanks!
Easy runs until you are at full mileage, then start slowly adding some strides and tempos to break it up. Should take 4-6 weeks to build up to full mileage.
Ur awesome
thank you Joel!!
Awesome vid! So for a ~12 week summer, my plan is to just run easy miles for the first 3 weeks, add one tempo a week from week 4 and on, and peak mileage by week 11 and 12. Should I do a few easy workouts at that point i.e. 7x1000 CV?
I think that sounds like a really good plan! I like to start adding more serious workouts about 4 weeks out from my first race
Remember guys, no coach needs a workout hero.
ha! so true
Haha my daughter says she has to win practices and races. I keep trying to tell her. Teenage girls are stubborn!
Hey I got a question about mileage? This year in track I couldn’t PR my mile time was 5:04 two seconds slower than last year. This year in xc I ran 16:35 for the three mile as a sophomore. I’m looking forward to hitting 15:40s or lower this year in the three mile but I don’t know what mileage to start at . I want to peak around 50-60. How many miles do you recommend I start with in June? Keep in mind I never ran more than 40. Also do you think the goal is achievable?
I run a 532 mile yet I cant run a sub 18 5k
If you have never run more than 40 miles per week, 50-60 may be too large of an increase. Start at 20 mpw and VERY SLOWLY work up to 40. If you feel good there, consider going up to 50, but not too fast.
Nick Symmonds alright thank you and do you think it’s a realistic goal that I can hit by November?
Nick Symmonds what pace should my easy runs be run at
I have to run a 7 minute mile in about 2 months, right now I'm doing it in 10 minutes. I live in an area where the temperature at night is around 30 degree centigrade, whereas the temperature will probably be around 40 centigrade when I have to run a 7 minute mile for a physical exam. Should I train in warm clothes at night to acclimitize my body to the heat? Thank you.
Nick nice information
So since your first week should be about half of your weekly mileage, how many weeks should I take to get to peak weekly mileage? Also thanks for the video!
For me I usually took about 6 weeks to get up to full mileage
After how many weeks upon returning to running after a break and doing only easy running while building mileage should we begin to add workouts like tempos? July?
Good question...
Nunya Bizness yeah it’s something I’ve struggled with figuring out for a while lol. A lot of people say to only focus on easy runs for the beginning of a summer base phase when building mileage, but I’m always conflicted as to when I should start to add actual workouts like tempos, fartleks, etc.
when you feel like the easy miles are getting boring. That could be in just a few weeks or it may take all summer to feel that way!
Nick Symmonds does this apply for college runners as well?
How much weight do you recommend a middle distance runner should drop to be competitive in an 8k?
depends on where they start at. Some people might even need to put on some weight
Good content :D
thank you!!
Perfect timing lol
trying to pick questions that are most relevant for this time of year!
Sprained my ankle and it may be the worst thing that ever happened to me. I’ve been so depressed without running how do I recover faster?
That sucks!! Lots of ice. Consider swimming to keep fitness up while the swelling goes down.
Are you running 7 days a week? Or taking a rest day somewhere
I used to run 7 days per week. Now I run about 5 days per week.
what to do if i’m building to 60 and already hit 27, 50, 52 the first 3 weeks
Hey nick, I'm planning on walking on to my university during my sophomore year (I'm going into my freshman year this fall) but Ive had problems with tendonitis in my feet. I know I need to rest and let my feet heal, but I really want to get back into training. Do you know if there are any low intensity workouts I could do to stay in shape while also letting the tendonitis heal?
tendonitis is one of those injuries you shouldn't run through. You just have to let it quiet down. I think biking and swimming can be great substitutes while you let tendonitis calm down, but only if those activities aren't causing pain while you do them
Hey nick I got a question for my mileage
So I started running three months ago, and I found out I was pretty decent at running (4:51 my first race, 10:49my first 3200, latest mile PR 4:37 latest 3200 PR 10:18) and I really want to be the best runner I can for my college career. I started in the middle of track season, no Xc season, so I feel like I may be a little more fresh than most. Do you think it would be okay if I pounded a lot of miles per week considering I’m feeling fresh? If so, considering my times, how many miles should I run per week?
great times! I can't answer the mileage question as it is very athlete dependent, but i do think you will really benefit from putting in a lot of miles this summer. I also think you should consider running XC. It will make you STRONG!!
I am running XC! I guess the best thing to do would be to ask my coach about how much per week. Thanks for you help Nick!
LeoIsDripping5 what did you do in the three months of training to get you in that shape?’
I did the workouts that the coach gave us. It varied a lot, so I did stuff from like speedwork to some long runs like 7 miles. Now I’m running 5 miles per day, and sometimes doing intervals at race pace. I mean to start running once in the morning and once in the afternoon at some point.
LeoIsDripping5 how many miles did you run?
Hey Nick! I'm a sophomore in high school and last year I ran a 18:35, but this year I want to run a 17:30. I'm planning on getting up to 40-50 miles a week but I've been having some troubles with pacing. I've been running low to mid 7 minute mile paces for up to 5 miles and I've only been back running for around 3 weeks. I don't know how fast I should be running as I feel my current pace might make me peak early, burn out, or end up injured. What do you think about this? Thanks!
keep the miles EASY. That means conversational. You should be running easy enough that you could carry on a conversation with a running friend.
how much would you recommend for a 400m runner?
depends on the athlete! But the summer is a great time for base building regardless of the event
Nick, I'm trying to get better at xc, btw I'm a beginner since I only did one season of xc, anyways I want to start In summer, what should I do to keep on going and not to give up
How to get sri lanka run gum
Hey Nick, I was watching your video on breaks after a season and my track season ended a bit ago and I started running after a 3 day break of no activity. I only took 3 days off because I missed running really bad and my friends started running again. Is it possible for me to not burnout next season if I took that short of a break and I am running very slow paces currently, because I want to keep running. Any other tips to avoid burnout also? Next year is my senior year of xc and I want to avoid injury. Thanks for everything you do!
you'll be fine. You and your friends do need to learn how to take a proper break once in awhile though! Sometimes resting IS training.
Nick Symmonds Alright, thanks for taking the time to reply. I appreciate it
Hey Nick, did you ever do “shakeout runs” on the days of evening races in high school? Would you recommend it for a high school runner?
Running 55 to 60 Miles a week
actually yes! If the race was later than 4 PM I would usually go for a 5-10 min jog the morning of. REALLY easy.
You’re the best
I don’t run for school but I want to run a faster 5k. I’m at about 35 miles per week with two workouts and a long run. Should I stop the workouts and just work on mileage or build up my mileage while still implementing workouts in the week?
You'll want to periodize your training. I.E. parts of the season with workouts and parts of just pure mileage building. I made an Intro to Periodization vid a few weeks back that you might find helpful.
Nick Symmonds okay I’ll check it out! Thanks!
I’m in a 18-19 minute 5k shape, how do I take that up to an 8k for college?
bumping up in distance is most easily done with a bump up in volume. I remember increasing my volume by roughly 20% when I went to college. Not all at once!!
What if I'm training for a 10k how many miles should I run
Hey Nick. My name is Sebastian Sanchez and I've been following you since you retired and I was fascinated by your pro career. Anyhow, I'm from Mexico and I just qualified for the u20 track and field Nationals but unfortunately the track and field association in my home state isn't able to afford my participation in the Nationals. They say they don't have money and I'm not good enough. I'm ranked #11 in the nation in the 800m (1:56.2) and this year has been my best year so far. I've been running track for only 2 years. I don't have an amazing time yet but I think it's important for me to get the experience from this kind of races. So I'm looking for sponsors to be able to go. Do you think rungum could help in any way? Thanks for your time and all the things you put out
hey sebastian! Congrats on all your success. Run Gum does have funds available to sponsor athletes at this time. Hopefully soon though!!!
Is that Andrew Wheating in the thumbnail?
it is! I used to love training with Wheating.
Hey Nick, I'm going to Mexico over the summer. And my family lives up in the mountains, how would you go with training in elevation.
I used to train in central Mexico a lot! Great trails. Keep volume the same, reduce pace. Using a HR monitor can be helpful in those situations.
60-65
75 miles a week!!!??
Wow... don't be a practice winner, or don't be a July champion, a while new perspective...
Can we discuss the honest dislike of mileage? I'm discovering it's much to do with my brain's wiring. I've told myself, for so long, that it's the worst thing on earth...so of course, I naturally and automatically default to that reaction to this day.
I'm hoping it shifts based on the results I see in training towards my goal. I'm anticipating that the redundancy of mileage becomes an incentive rather than an obligation.
#CouchPotatoToDecathlete
I totally know what you mean! And I definitely resented mileage when I was younger. When my life started getting more chaotic, I really learned to love the miles as it was my quiet time to just think. I think distance running is really an acquired taste.
1 week is too much jesus cant imagine 4
Sometimes resting IS training!
First :)
FAST!! :D
Yeah leave to me to tell you I injured my hip trying to jump back to my old shape too fast and ended up not even being able to walk from injuring myself bad during practice
Oh sweetie Boise is not hot...
100+ degrees for most of July and August!!
Nick Symmonds my dude, the daily heat index in FL has been hittin above 100 for a month now. That’s why everyone sprints😂😂 I just blame it on climate change...