Enjoy running. Summary: 1. Run more volumes (expand aerobic capacity) 2. Write down your goals and have it everywhere to remind you when you go for a run (purpose) 3. Have a coach and have a weekly training plan (framework) 4. Find balance between intensity and quantity (experiment) 5. Be honest with yourself Enjoy!
Andrew Lavender good luck bro, this season I’ll be a freshman so I will start 5k races. During middle school I was good but doing 5k wasn’t my thing, I was the 1.5 mile guy
I wish you the best of luck, I had that same goal and so I grinded all summer and worked all season and I was able to break 18 as a sophomore! I hope you can grind this summer and be able to achieve your goal 👍 🔥💪
Your videos are so inspiring! My running career began this year as a Freshman in high school! I was trying out for the soccer team and had played the sport every year of my life anddd then I got cut. I had nothing to do and I didn’t want to run XCountry because I thought it was a stupid boring sport. I went to the first practice and was like.... eh this is ok. I had such a fun season. I worked super hard and got my PR down to 18:06 and was really happy with year one. Then the next half of the year came and I could decide between the sport lacrosse I always played or Track. Track was the one and now I’m the best distance runner on the team with a 10:45 2 mile and a 4:58 mile! The seasons ends tomorrow with a Freshman Sophomore Race! Your videos have always inspired me to keep moving forward and I want to be able to run like you one day. Thanks Zach! ❤️
Mysticflare I started with a 24 minute 5k too. I’m at a 22 minute 5k now. I still have 3 more races left of the season though. I’m also a frosh so I started the season running 2 miles and 2.5 miles.
I started watching the video in Spring but it's now September and he still hasn't got round to telling us how to run faster! Loves his own voice a bit too much!!
Ok next year I’m going to be higher up there. No more looking a mile away and seeing the fast boys pull away from me. I’m going to do better this year sub 19 ☝🏿
Last cross country season I started at 32:30, during that season I got my time down to 24:21. So far this season we have had one meet, and I got a PR of 23:26. It just show's that if I keep grinding I can get under 20 minutes! That has been my goal from the start.
Could you give some advice on what strength/conditioning work is helpful for runners. Tips to mitigate injuries and building strength to improve running?
Long runs Monday 7 or 8 progressive. For example you run 8 flat remove 10 seconds each mile. then tuesday recovery run 4 or 5 slow. Then wednesday 5 miles at a pace like 8 flat. Thursday recovery 4 miles. Friday Recovery 4 slow. Saturday Long run fast 7 miles intensive will help get bigger lungs. sunday rest. You should do stride after each run stretch and Core abs planks sit ups push up. Trust me it helps.
@@-guz-man_578 I meant more like specifically strength exercises like you mentioned at the end. So yeah stuff like planking, press ups, pull ups, one legged squats, pistol squats, ankle raises etc. like exercises which build strength which is conducive to improved stability, balance greater power, better technique etc
@@leocossham Well buddy the Most Important Thing it's stretches, But to the very last It's all mentally. It can make you stop or go faster soo I never did strength Excersice I just focused on my goals have a good run everyday. From my experience a Xc and track runner 16:27 5k and 800m runner 2:01 Freshmen.
This is probably one of the best and most straightforward videos I’ve seen. How you build your week was really helpful and I’ve never thought of the long run as a workout which is probably why I’ve injured myself loads of times! Thanks!
you’re honestly so inspirational and i love how enthusiastic you are. i can really tell that you love running and that you want to spread that love. i’m trying to break 21 min for the 5k this xc season. it’s not even close to running a 15 min 5k like you but, hey i’m improving. (last xc season i ran a 23:10 5k, and i’m a freshman girl going into sophomore year)
The making a goal tip is very true... sat down with my coach and he asked me for a 5k goal, and I said 2 minute improvement off of my old pr (19:36). I kept that in my mind and at our first 5k ran 2 minutes and 3 seconds faster (17:33) so it definitely gave me something to train for and work for
Thank you soooo much for this video!!!!! I am 14 and have been running for so long and my PR is only a 21:14. I love watching your videos and they have inspired me so much to run more. This track season I have improved so much from taking in all you say and do. Please keep up the good work and keep making videos because they inspire me so much!
Thanks for the advice, I’m a freshman and I didn’t go to any practice this summer coming into my freshman season, I wish I could of been running with my team and help myself improve. But this summer is going to be different and state next year is in are home town. I’m excited and ready for my future and hopefully make state. Not by myself but with my team.
This year or sophomore year was my first year running XC. I ran a 22 min 5k in my first race and went down to 19:23 by the end of the season. With indoor and outdoor training, I ran an 18:32 5k at 2 road races. By next year I’m hoping to run sub 18 or possibly sub 17 with proper summer mileage. Your 5k videos really helped me a lot and you are truly a huge inspiration to me. Thank you so much for making another 5k video Zach!
Can you do a video on strength training. I had a coach for strength training last summer but I don't for this one. I sort of know the things I should be doing, but I don't know a good routine or how often to be lifting, and I want to make sure that my true focus is on my running, but I also think the lifting definitely helped last summer
I went from 30 minute 5k to 18:30 (unofficially, officially is 19:30ish) in my first season in freshman year. You know how? Just run a lot more, long runs are extremely helpful! Run at like a comfortably uncomfortable pace. But only run this like twice a week at most because you can get easily injured with this. Also do a lot of speed drills too because they help with cadence and how to maintain a proper running form. Believe it or not, the form in which you run in is soooo important!
@@ILoveJalenGreen well a lot has happened since last year, I moved to Italy for a year for an international experience (independent from programs or whatever) and have not been able to run as much (i am getting like 25-30 mpw) Currently I am at a low 17 but probably can get to 16:45ish by the start of junior year. But dont worry, I've got big planes for next year 😤
Also, once you reach closer to XC season, I tend to incorporate an interval workout and move “workout Wednesday” to Tuesday in order to get some speed/kick training in. For example: Tuesday, Thursday and Sunday are the most important days. Tuesday would be a tempo run, Thursday is an interval workout and Sunday is long run day. The rest of the days are for base training 👍🏻
i've never really liked xc and i'm going to be a freshman but i really want a good season so that i can have a great track season. so in conclusion THIS WAS A GREAT VIDEO, i really found it entertaining and informational because i never had a strong xc season due to injuries. thank you zach!
Logan Palardy That’s awesome! Honestly all my races were around 21:00 and suddenly my last race I put on a brand new pair of spikes and ended up running 19:57 but this sport is a challenge but its fun!
I’m a sprinter at heart 100-800m 100m-10.9, 200m-21.34, 400m-48 high, 800m- 2:02 and 4:50- miler but I actually loved cross country excluding the shin splits and rolling my ankles on the rocky trails. But my fastest time was a 19:00.01 literally I was extremely pist off because I wanted to run an 18 so bad lol but looking at your tips and watching your videos reminded me why I miss running so much. I’m 60lbs over weight compared to my “glory track days” but I plan to get back out and really try and hit some of those times again! Good stuff!
thanks, i needed this! i had surgery about a month ago on my ankle because i broke it last season and didn’t even know! it stopped me from running fast so i’m happy to have found this video to help me even more :)
Ahh just in time! Conditioning started a couple weeks ago and in just a few workouts I've learned so much about myself and how much I've improved from when I first started running. I'm going into my freshman year of high school and currently my pr is 18:12. I'm hoping to break 17 minutes this year and keep improving from there. Your videos are perfect to watch before a race, thank you !!
BEST TIPS From a good runner 1 Always run Atleast 4 mile a day For example alot of people are lazy to run in summer nor Give effort. Set pace times. Never give up you will get tired wanting to stop but keep going slow but keep going.
You do realize that just running a bunch of miles a day won’t help you. You have to work on other things such as speed work or hill repeats. You should also have at least one rest day.
Cheers dude, you've been a huge influence, I recently went from 17:55 to 16:46 thanks to you, and now I'm getting into filming my life as a runner cus of you too ❤️
Great advice for everyone out there who is trying to improve! I used to run competitively. Around a minute slower than your 5k on grass. But I've been dealing with stress fractures for years. So enjoying from the sidelines!
As an 8th grader I run with the higjschool at my school and this is my first season. I started with 21:30 to my best time being 18:34. Next season I’m gonna try to break 17:00 mins so hopefully I can reach my goal
Hey everyone in primary school I was a very successful runner, running 1st in grade 5 and 6 making it to state both times. Then when high school hit I came 14th in year 7 and 6th in year 8. I decided to change and got motivated and went to park run. My parkrun pb is 20.59 (5k). After watching Zach Levets guide on running a faster 5k I had the confidence and ran a 19.15 5k. You just have to belbe be in yourself and be motivated to succeed! 🏃💓j
I ran 17:10 as a Sophomore from Virginia, and then COVID and a knee injury pretty much demolished the next year for me. I ran a 4:52 1600m this past track season on only about 3 miles a day, so I’m hoping I can break my barriers senior year and stay healthy
Currently my pr is from a practice run where I happened to go 3.2 miles and ran a 19:30 so i think I can go a lot faster Wow a lot has changed since this jeez I’m going for 16:30 now this year
Holy shit, I found your channel in my recommended on your second video but forgot to subscribe. I've always meant to find your channel again, and this video popped up in my recommendations finally. 27k Subs already? Keep it up bro, you're going to be the next Ryan Trahan (kid who posted xc videos at Texas A&M last year, now at 1.4 million subs)
I’m starting my 8th grade season with a 20:52, last year I had a 24:32. My lung capacity is extremely high, but I’m aiming for a sub 19. This video still helped a lot, our school doesn’t have many practices but I’ll follow these tips.
Imma be working a 9am-5:30pm job during the summer and taking 2 online summer classes, so I either have to run in the morning if it’s too hot, or run at 6pm. So my summer is gonna be a big grind, but I’ll get through it
Bro I understand the struggle I'm going to be working two jobs this summer landscaping in the morning and part time at a Samurai + swim practice so stay strong you're not alone
As a girl, I started out running 27 and ended up running my PR of 23:00. Wanted to break 23 and came so close, but we will be doing it this cross country season.
Use heart zone rates, between zone 2 and zone 3 will be a good easy pace for longer runs, I used these zoned for practices when I was a collegiate runner.
During my xc season my hamstring started to hurt, and I didn’t think much about it because I was 14 and never really thought about injury. So it became worse after months until my state championship race. I pushed myself insanely hard and knocked off almost 30 seconds of my best time but I could barely walk the next day because of my hamstring. I’ve been in physical Therapy for 2 months now and the pain is feeling a lot better. So make sure if you feel any sign of pain, don’t be scared to see a doctor or take a break from physical activity
About to start my first xc season, starting with a 5k time of around 21:45. My goal this season is to run a 20:15. I want to shave a minute and 30 seconds off of my time. I’m just saying this and I will look back on it later this year to see if I meet my goal. Great video! EDIT**- I have one more race this season and I have smashed my goal with a PR of 18:37. Just work hard.
I'm going into 9th grade this year and my previous 5k time from last year is 18:06 and this year I'm going for sub 16:30. I'm going to be training super hard in the summer!
We did 20 miles per day preseason at Cal Poly. I ran my best 1 mile time in repeat 1 mile intervals. We loved to run as a team, often crossing the finish line 7 runners hand in hand. Off season 10 milers, 1/2 Marathons and Marathons. 2nd place NCAA Div 2 1967. Won it all in 1983.
I was a new runner last XC season and my best 5k time that year was 23:23 but I decided to stick with it and my fitness has gotten better in track. Since the summer is coming, I need to know what my training is going to look like. I want to be around 18:30-19:00 by the end of the season next year. My current mileage is around 25 miles a week but I am increasing it each week. My current long run is 8 miles. How many miles a week should I be doing this summer? I am going to be a sophomore in high school next year.
You need to build up mileage gradually eg month 1 25 miles, 2 30 miles, 3 35 miles same with long run. I'd say gradually work up to 12 miles this season on long run. 10 miles is still a decent long run though. Its better run the miles over 6 days a week than cramming all into 4 runs. As you get fitter add tempo runs and hill reps then add intervals. UK coach
My senior year is coming up, to put it plainly I sucked for my age last XC season. Thankful for these lessons and look forward to using them to finally get somewhere.
I have a huge decision to make. I am not going to play soccer in college but I am doing XC and T&F, I’m going into my sophomore year and I have won state the past two years for soccer. I want to try track but also don’t want to abandon my soccer teammates because I’m the best wing on the team. This is the biggest decision I’ll have to make so far.
I started my 2 mile run for cross country at 15:03 at the start of 8th grade. Now I shaved my time to 12:51 and now I get top 10 every time. My first meet I got 7th place in my first race and 9th in my second.
![Seungmin "그렇게, 천천히, 우리(As we are)" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/kAzmhLHePqU/mqdefault.jpg)
The MEGA VLOG will be coming tomorrow morning!! It's going to be super long, so it was taking a bit too long to edit :)
Zach Levet I Don’t think you understand how excited I am for this specific vlog. I don’t know why. But I can’t wait!!
@@owen.vinson That makes me happy to hear!!!
@@ZachLevet Run a 13:46 5k by senior year.
Zach Levet I love your videos man
Amazing work. Thanks for the inspiration
My two-step program GUARANTEED to make you faster:
1. Run a lot
2. Don't get injured
Agreed injury is the WORST
wise words
You’ll plateau quickly by just ‘running’
@@81chrisling not if you do the right type of "running"? :-)
I’m injured
I started this season with a 29:59 5k with my best time ever being 27:43. This season I just reached 23:23.
Damn bruh...amazing
Amazing brother, keep it going
How you did it?
@Bob Ross Rocks the house I got 17:18 so 23:23 is nothing
@@jazzleYT Joshua Cheptegei got 12:35 so 17:18 is nothing
I pole vault why am I watching this
you're just really good at pole vault. 5km high is a wr btw
I polevault too I’m joining cross and still doing polevault and I’m ass at both😂
Chanel Muir 5km!!! Wow😂
@@tinytrottle Same!
You are now converted to runner.
Enjoy running. Summary:
1. Run more volumes (expand aerobic capacity)
2. Write down your goals and have it everywhere to remind you when you go for a run (purpose)
3. Have a coach and have a weekly training plan (framework)
4. Find balance between intensity and quantity (experiment)
5. Be honest with yourself
Enjoy!
Ty
Good advice
When 14.46 is your 2 mile time 😂
his is 3.1 mi, but I could probably do 2 mi in 14.46
David Conrad ya
@@dopeopleevenreadthis8358 don't worry w I can't even run a 5k yet, I hopefully will in a few weeks
Bruh I see all these videos like 1400 5 k and I’m getting a 19 45 like how np I kinda in middle school what should my time be
Jaime Chua 19:45 for a 5k?
I'm a sprinter and I've never ran a race over 400m, yet I still love these types of videos
Im a thrower,but still great advice
I’m a jumper😂 still watched the whole video lol
I'm a sprinter doing cross country it'll help with ur stamina ALOT
@@clutchmaster0039 same
I'm a police man and use this vid for cuffing people
Hopefully I can break 18 this sophomore season!!(5k) update: i actually did!!! i got 17:36 and going for sub 17 junior year!!
Andrew Lavender good luck bro, this season I’ll be a freshman so I will start 5k races. During middle school I was good but doing 5k wasn’t my thing, I was the 1.5 mile guy
Andrew Lavender I want to try to reach 25 mins over the summer for the 5k. My best right now is 27:43 and I’m 12
I wish you the best of luck, I had that same goal and so I grinded all summer and worked all season and I was able to break 18 as a sophomore! I hope you can grind this summer and be able to achieve your goal 👍 🔥💪
Same
@@Matthew-pn9vp lol I loved it when the races were like 2-3km
Your videos are so inspiring! My running career began this year as a Freshman in high school! I was trying out for the soccer team and had played the sport every year of my life anddd then I got cut. I had nothing to do and I didn’t want to run XCountry because I thought it was a stupid boring sport. I went to the first practice and was like.... eh this is ok. I had such a fun season. I worked super hard and got my PR down to 18:06 and was really happy with year one. Then the next half of the year came and I could decide between the sport lacrosse I always played or Track. Track was the one and now I’m the best distance runner on the team with a 10:45 2 mile and a 4:58 mile! The seasons ends tomorrow with a Freshman Sophomore Race! Your videos have always inspired me to keep moving forward and I want to be able to run like you one day. Thanks Zach! ❤️
Are you the fastest on the team or the fastest in your grade
@@oozi125 Im the fastest in my family 😎
SO PROUD OF U!!! ur an inspiration as well
You know theyre a legitimate runner when you can see their GARMIN WATCH TAN on their arm.
adds are getting smarter and smarter
I have that
Mr. rice I have one of those tans too
I have one
*their
I started this season with a 24 minute 5k and I’ve dropped to a 20:03
Mysticflare i went from 25:12 to 20:02 and i’m hoping to get better 😊
You Cara good job!
Mysticflare thanks, i’m hoping to get below 20:00
You Cara me too
Mysticflare I started with a 24 minute 5k too. I’m at a 22 minute 5k now. I still have 3 more races left of the season though. I’m also a frosh so I started the season running 2 miles and 2.5 miles.
Summer is where u improve
Watches video in September
Ligma Nosh same
Same
haha relatable
I started watching the video in Spring but it's now September and he still hasn't got round to telling us how to run faster! Loves his own voice a bit too much!!
I'm watching it mid October with 4 races left in my senior year
Just personal recorded last weekend with a time of around 33:00. Trying my best out here in Virginia
How fast are u now
Same here
Amen. Cross Country is where it's at. So excited for September :)))))
Lucas Corea lmao mine starts in 2 weeks !!!
Justin Roeder summer training right?
Same
2 days guys and I’m in the season and training, I can’t wait
Ok next year I’m going to be higher up there. No more looking a mile away and seeing the fast boys pull away from me. I’m going to do better this year sub 19 ☝🏿
Last cross country season I started at 32:30, during that season I got my time down to 24:21. So far this season we have had one meet, and I got a PR of 23:26. It just show's that if I keep grinding I can get under 20 minutes! That has been my goal from the start.
I now have a PR of 21:58!
Dude that’s insane. Respect 💪
Could you give some advice on what strength/conditioning work is helpful for runners. Tips to mitigate injuries and building strength to improve running?
insiderunner I like this for core ruclips.net/video/FhgECb3eFe4/видео.html
Long runs Monday 7 or 8 progressive. For example you run 8 flat remove 10 seconds each mile. then tuesday recovery run 4 or 5 slow. Then wednesday 5 miles at a pace like 8 flat. Thursday recovery 4 miles. Friday Recovery 4 slow. Saturday Long run fast 7 miles intensive will help get bigger lungs. sunday rest. You should do stride after each run stretch and Core abs planks sit ups push up. Trust me it helps.
@@-guz-man_578 I meant more like specifically strength exercises like you mentioned at the end. So yeah stuff like planking, press ups, pull ups, one legged squats, pistol squats, ankle raises etc. like exercises which build strength which is conducive to improved stability, balance greater power, better technique etc
@@andreknapp7393 good video
@@leocossham Well buddy the Most Important Thing it's stretches, But to the very last It's all mentally. It can make you stop or go faster soo I never did strength Excersice I just focused on my goals have a good run everyday. From my experience a Xc and track runner 16:27 5k and 800m runner 2:01 Freshmen.
This video is currently at 221 views, bold prediction, it will break 250,000
Squillium Fancyson I can definitely see that happening
Doubt it
I agree tbh
Yup
Definitely people will be searching how to get better for XC and this will pop up
Bro I got a 5k this weekend and then one on the 4th of July. Senior season is upon me so I’m soaking up all the info. Thank you so much Zach!
Ok, I swear this is the only video on RUclips that actually explains how to make a running schedule
100% agreed, there are some that try to explain it but they make it so complicated that you can't understand any of it
This is probably one of the best and most straightforward videos I’ve seen. How you build your week was really helpful and I’ve never thought of the long run as a workout which is probably why I’ve injured myself loads of times! Thanks!
you’re honestly so inspirational and i love how enthusiastic you are. i can really tell that you love running and that you want to spread that love. i’m trying to break 21 min for the 5k this xc season. it’s not even close to running a 15 min 5k like you but, hey i’m improving. (last xc season i ran a 23:10 5k, and i’m a freshman girl going into sophomore year)
The making a goal tip is very true... sat down with my coach and he asked me for a 5k goal, and I said 2 minute improvement off of my old pr (19:36). I kept that in my mind and at our first 5k ran 2 minutes and 3 seconds faster (17:33) so it definitely gave me something to train for and work for
Thank you soooo much for this video!!!!! I am 14 and have been running for so long and my PR is only a 21:14. I love watching your videos and they have inspired me so much to run more. This track season I have improved so much from taking in all you say and do. Please keep up the good work and keep making videos because they inspire me so much!
in the future, could you do a video on specific 5K workouts? thanks for all the work you do, i love listening to your podcasts on runs!!
Yesss this is exactly what I need!!! AMAZING AS USUAL!
Thanks for the advice, I’m a freshman and I didn’t go to any practice this summer coming into my freshman season, I wish I could of been running with my team and help myself improve. But this summer is going to be different and state next year is in are home town. I’m excited and ready for my future and hopefully make state. Not by myself but with my team.
Yo Zach My Pr is 20 minutes. I believe I can break 18 if I keep working hard by running more being consistent and training the right way
how old are you
Not bad actually
This year or sophomore year was my first year running XC. I ran a 22 min 5k in my first race and went down to 19:23 by the end of the season. With indoor and outdoor training, I ran an 18:32 5k at 2 road races. By next year I’m hoping to run sub 18 or possibly sub 17 with proper summer mileage. Your 5k videos really helped me a lot and you are truly a huge inspiration to me. Thank you so much for making another 5k video Zach!
Updates?
Can you do a video on strength training. I had a coach for strength training last summer but I don't for this one. I sort of know the things I should be doing, but I don't know a good routine or how often to be lifting, and I want to make sure that my true focus is on my running, but I also think the lifting definitely helped last summer
Megan Kopp you should atleast lift 5-6 times a week. Building up strength is vital for every runner
@@S4Mistry Don't most distance runners only lift like 2 to 3 times a week??
Asian Nooble yeah usually 3 over the summer
I’m watching this praying that XC is not cancelled for COVID 19
Ha
I went from 30 minute 5k to 18:30 (unofficially, officially is 19:30ish) in my first season in freshman year. You know how? Just run a lot more, long runs are extremely helpful! Run at like a comfortably uncomfortable pace. But only run this like twice a week at most because you can get easily injured with this. Also do a lot of speed drills too because they help with cadence and how to maintain a proper running form. Believe it or not, the form in which you run in is soooo important!
Same for me last year but I started at 25 and got to 18. How’s your sophomore season going?
@@ILoveJalenGreen well a lot has happened since last year, I moved to Italy for a year for an international experience (independent from programs or whatever) and have not been able to run as much (i am getting like 25-30 mpw) Currently I am at a low 17 but probably can get to 16:45ish by the start of junior year. But dont worry, I've got big planes for next year 😤
@@ILoveJalenGreen hows your going?
@@shreksimp7018 yo that’s basically the same for me, I hit 17:09 at state champs a couple weeks ago
Also, once you reach closer to XC season, I tend to incorporate an interval workout and move “workout Wednesday” to Tuesday in order to get some speed/kick training in. For example: Tuesday, Thursday and Sunday are the most important days. Tuesday would be a tempo run, Thursday is an interval workout and Sunday is long run day. The rest of the days are for base training 👍🏻
I ran a 19:37 5k my freshman year and hoping to break 19 or further this year. Hopefully have a good season with this COVID stuff goin around 🤞👌
16:27 freshman year
Going state
i've never really liked xc and i'm going to be a freshman but i really want a good season so that i can have a great track season. so in conclusion THIS WAS A GREAT VIDEO, i really found it entertaining and informational because i never had a strong xc season due to injuries. thank you zach!
With XC starting I can finally enter my sophomore year of high school and break my 19:57 pr!
Johnny Basil I’m going into sophomore year to break my 21:01 PR... lol
Logan Palardy That’s awesome! Honestly all my races were around 21:00 and suddenly my last race I put on a brand new pair of spikes and ended up running 19:57 but this sport is a challenge but its fun!
Johnny Basil oh wow, awesome! I haven’t run with spikes yet and I am excited to see what I will run with them
Lol I got the same exact PR
Johnny Basil whats ur pr now? Mine is 19:50 and im a freshman
I’m a sprinter at heart 100-800m 100m-10.9, 200m-21.34, 400m-48 high, 800m- 2:02 and 4:50- miler but I actually loved cross country excluding the shin splits and rolling my ankles on the rocky trails. But my fastest time was a 19:00.01 literally I was extremely pist off because I wanted to run an 18 so bad lol but looking at your tips and watching your videos reminded me why I miss running so much. I’m 60lbs over weight compared to my “glory track days” but I plan to get back out and really try and hit some of those times again! Good stuff!
Here before he beats Ryan trahan's video on the 5k
Jonathan Perry frick ryan
thanks, i needed this! i had surgery about a month ago on my ankle because i broke it last season and didn’t even know! it stopped me from running fast so i’m happy to have found this video to help me even more :)
Yo, love your videos. They remind me of just how much I love the sport.
Zachary McEvoy ikr
I’m a rising freshman considering cross country and my current 5k PR is 23 minutes. I’ll consider these tips and update in about 3 months
If only this came out before I graduated 😂
Janeane Torres fr haha
Still got 3 years :)
Trevor enjoy it while you can it’s goes fast!
Avila you’re right about that one
You can run until you graduate life
Ahh just in time! Conditioning started a couple weeks ago and in just a few workouts I've learned so much about myself and how much I've improved from when I first started running. I'm going into my freshman year of high school and currently my pr is 18:12. I'm hoping to break 17 minutes this year and keep improving from there. Your videos are perfect to watch before a race, thank you !!
Where are you at now? It’s been a while
BEST TIPS
From a good runner
1 Always run Atleast 4 mile a day For example alot of people are lazy to run in summer nor Give effort. Set pace times. Never give up you will get tired wanting to stop but keep going slow but keep going.
I am not Racist, But. 4 miles every day is an awful idea. You’re not supposed to run every day
You do realize that just running a bunch of miles a day won’t help you. You have to work on other things such as speed work or hill repeats. You should also have at least one rest day.
Cheers dude, you've been a huge influence, I recently went from 17:55 to 16:46 thanks to you, and now I'm getting into filming my life as a runner cus of you too ❤️
Now your sub 15
How long did that take you?
I was just watching ur podcast w Emma Abrahamson lmao
Thank you for this tho!!
Great advice for everyone out there who is trying to improve! I used to run competitively. Around a minute slower than your 5k on grass. But I've been dealing with stress fractures for years. So enjoying from the sidelines!
Your videos are awesome! I am so excited for this cross country season! Thanks for all of the tips Zach!!
A timely video. THANK YOU!
As an 8th grader I run with the higjschool at my school and this is my first season. I started with 21:30 to my best time being 18:34. Next season I’m gonna try to break 17:00 mins so hopefully I can reach my goal
After this summer will be my first time running the 5k for XC. Exactly the type of video I need thank you.
I really like that! “All of my achievements are in my past.”
Hey everyone in primary school I was a very successful runner, running 1st in grade 5 and 6 making it to state both times. Then when high school hit I came 14th in year 7 and 6th in year 8. I decided to change and got motivated and went to park run. My parkrun pb is 20.59 (5k). After watching Zach Levets guide on running a faster 5k I had the confidence and ran a 19.15 5k. You just have to belbe be in yourself and be motivated to succeed! 🏃💓j
999 views when I clicked on it. Guess that means I’m number 1k.
You know you are a runner when you automatically think 1k is a distance.
I ran 17:10 as a Sophomore from Virginia, and then COVID and a knee injury pretty much demolished the next year for me. I ran a 4:52 1600m this past track season on only about 3 miles a day, so I’m hoping I can break my barriers senior year and stay healthy
Currently my pr is from a practice run where I happened to go 3.2 miles and ran a 19:30 so i think I can go a lot faster
Wow a lot has changed since this jeez I’m going for 16:30 now this year
What your weekly mileage for 16;30
Holy shit, I found your channel in my recommended on your second video but forgot to subscribe. I've always meant to find your channel again, and this video popped up in my recommendations finally. 27k Subs already? Keep it up bro, you're going to be the next Ryan Trahan (kid who posted xc videos at Texas A&M last year, now at 1.4 million subs)
I'm breaking 17;30 and when I do ill come back to this video and thank you again.
Tate McCauley did you break it yet
@@markopejic5148 Not yet, but soon...
Tate McCauley did u break it yet?
Tate McCauley did you break it yet?
Tate McCauley that’s my goal this season too!! best of luck to you
Im a senior in hs running for the first time ever. Im so excited!
You should teach Logan Paul that he's not the fastest youtuber
I’m starting my 8th grade season with a 20:52, last year I had a 24:32. My lung capacity is extremely high, but I’m aiming for a sub 19. This video still helped a lot, our school doesn’t have many practices but I’ll follow these tips.
Imma be working a 9am-5:30pm job during the summer and taking 2 online summer classes, so I either have to run in the morning if it’s too hot, or run at 6pm. So my summer is gonna be a big grind, but I’ll get through it
Bro I understand the struggle I'm going to be working two jobs this summer landscaping in the morning and part time at a Samurai + swim practice so stay strong you're not alone
As a girl, I started out running 27 and ended up running my PR of 23:00. Wanted to break 23 and came so close, but we will be doing it this cross country season.
Everyone else here a day before a race?😂
yep 🤣
Day of race
after race 😂
Me!! I'm here before my regionals meet
@@denden8085 Woah! Hope it goes/went well!
Hey there! I’m 15 and my first 5k was 21:45 and I want to try to get around 20 minutes. Thanks for this! :)
That was good for the first time! my first 5k is 36:10 :(
The Cyborn my first 5k was 45 mins 💀 i was 3 years old tho so its ok. I run a solid 20 minute 5k now
@@Cosmicgaming11 how old r u now?
What pace do you plan on running your 20 mile long runs? How about the 13.3 easy days?
Use heart zone rates, between zone 2 and zone 3 will be a good easy pace for longer runs, I used these zoned for practices when I was a collegiate runner.
Coming back from an injury at am going to start training for cross country soon,thank you for this Zach!
Thank you for so many different ways to run helped me soooooo much!
zach your channel deserves to grow. you out in so much work into your videos, and it is truly evident!
Was going to go to party.... then he uploaded
During my xc season my hamstring started to hurt, and I didn’t think much about it because I was 14 and never really thought about injury. So it became worse after months until my state championship race. I pushed myself insanely hard and knocked off almost 30 seconds of my best time but I could barely walk the next day because of my hamstring. I’ve been in physical Therapy for 2 months now and the pain is feeling a lot better. So make sure if you feel any sign of pain, don’t be scared to see a doctor or take a break from physical activity
GOODLUCK TO EVERYONE THIS SEASON 🙌🏼🙌🏼
About to start my first xc season, starting with a 5k time of around 21:45. My goal this season is to run a 20:15. I want to shave a minute and 30 seconds off of my time. I’m just saying this and I will look back on it later this year to see if I meet my goal. Great video!
EDIT**- I have one more race this season and I have smashed my goal with a PR of 18:37. Just work hard.
Big Z, will you be picking up the Peg36? If so, can you please drop a long run review? Keep kicking brother.
I'm going into 9th grade this year and my previous 5k time from last year is 18:06 and this year I'm going for sub 16:30. I'm going to be training super hard in the summer!
Bro you are now insane lol
So you won state races in two different states
We did 20 miles per day preseason at Cal Poly. I ran my best 1 mile time in repeat 1 mile intervals. We loved to run as a team, often crossing the finish line 7 runners hand in hand. Off season 10 milers, 1/2 Marathons and Marathons. 2nd place NCAA Div 2 1967. Won it all in 1983.
Could you do video on an ab workout you do? Thanks for the awesome video my xc training is starting soon :)
Literally have a 5k coming up in 2 weeks so this is perfect
I was a new runner last XC season and my best 5k time that year was 23:23 but I decided to stick with it and my fitness has gotten better in track. Since the summer is coming, I need to know what my training is going to look like. I want to be around 18:30-19:00 by the end of the season next year. My current mileage is around 25 miles a week but I am increasing it each week. My current long run is 8 miles. How many miles a week should I be doing this summer? I am going to be a sophomore in high school next year.
You need to build up mileage gradually eg month 1 25 miles, 2 30 miles, 3 35 miles same with long run. I'd say gradually work up to 12 miles this season on long run. 10 miles is still a decent long run though. Its better run the miles over 6 days a week than cramming all into 4 runs.
As you get fitter add tempo runs and hill reps then add intervals.
UK coach
I have been training hard for 1 month doing 50 miles a week and hit the 18 min 5k Thanks for tips. I’m a solo runner, no couch or club.
Great tips! Run 100 miles per week and you’ll improve.
He really does listen to his fans because I’ve seen all the comments asking for this , great job Zach
Entering my sophomore year of xc my goals are to break 15:45 in the 3 mile and run state.
Noah Schalliol dame I’m trying to break 16:00
Same*
Noah Schalliol wait, u have to run that time to qualify for state????
Living by the Faith no you don’t need a time run state for cross country
Living by the Faith no my team is stacked and I have to be one of the top runners to make it to state and also trying to break 16:00
I hope to shave down my time to break 19! I’m training a lot this summer and I’m using your videos as motivation and education.
46 year-old here going for sub 17 in 7 weeks.
My senior year is coming up, to put it plainly I sucked for my age last XC season. Thankful for these lessons and look forward to using them to finally get somewhere.
Yo what happened
@@pokics Long story short I changed skill trees and lift weights now
@@5finger4head53 nice bro
Watching these full-length ads to make sure Zach doesn't have any college debt!! You can thank me later...
He runs D1 so maybe scholarships..? Full ride possibly?
Frank J more than likely, but I know they are limited, and often only partial
Just started summer running this week. Good timing on this video!
I really enjoy your videos keep up the great content🙌🏻
Awesome advice thanks for posting this Zach !
ive improved by almost 3 minutes so far in my freshman year☺️
Anyone else just absolutely love the energy he has? He seems like such a sweet person
this is a good video been here since day one I love you
I have a huge decision to make. I am not going to play soccer in college but I am doing XC and T&F, I’m going into my sophomore year and I have won state the past two years for soccer. I want to try track but also don’t want to abandon my soccer teammates because I’m the best wing on the team. This is the biggest decision I’ll have to make so far.
This video is getting me sooo excited cause tomorrow is my cross country meet and I’m trying to get first
Does anyone else do this or just me 💀
My first season as a freshmen 17:40 I’ve never done XC before still Improving🏃🏽♂️
bruhits tony that’s insane for your first year ever running
How do you run with glasses? Like damn 🤣
easily
Saman Xhetry i run with glasses
God bless I was just looking for a video like this. I’m not running in college but I’m still trying to get my 5k time down.
When you run a 13 min mile in PE and you are looking to improve
I started my 2 mile run for cross country at 15:03 at the start of 8th grade. Now I shaved my time to 12:51 and now I get top 10 every time. My first meet I got 7th place in my first race and 9th in my second.