This a great video! I was a high school cross country runner back in 2005-08. Back then youtube was still new and didn't have rescources like this available to help with running. Its really awesome idea to inspire the next generations of runners. Keep up the great work man and thanks for the video!
Hi, I am a fairly new runner because it was mandatory and graded at school. Three months after my first 5k, my final time was 24:29 (Finished 32nd on 165, not bad for three months). Though because of summer, I've lost my running routine and a lot of my progress. I'm motivated to get back to it and I'll apply your tips to hopefully lower my time even more. Thank you for the video
Hi, I’m a sophomore this year with a freshman pr of 21:43, I’ve been averaging around 45-50 miles this last month of summer and trying to cut down huge amounts of time this year. Your time jump really gives me some hope for this season lol
wow my 5K PR is 21:35 while running about 10 miles a week (13-18km) Iv just recently structured a plan for myself to slowly build mileage because that is what will help me improve the most. Currently aiming for 25km this week
I'd be careful with that much mileage. Unless you're considerably faster now, for someone like you at sub 22, and me who's in 22-23min shape, I don't think either of us need anymore than 30 miles/week to improve. As long as you get 1 of each workout in (Long run, Threshold, Tempo, v02 max), along with 1-2 easy days and a rest day per week, we should both see major jumps in times in the following months. I'm currently only in the 15-20 mile/week range and I'm checking every box. Good luck on the season!
@@Baosrunninglate it was, I didn't understand the point of doing easy runs because I felt like I could run near pb pace everyday anyways, and it was less boring. Didn't realize it would cause recovery issues in the long run (no pun intended)
i am a x-country runner who is heading into the 8th grade, and my average week as a x-country runner would be 1 mile easy then 1 mile hard 3 times which i do ever other day. then in between those days i workout my quads, ankles, calves, and toes even, as well as biceps, triceps, and shoulders. once a week i take a day to rest, but still run but at an easy pace. with this workout plan, i wen from a 31 min 5k, to 23 min 5k, to now 18 min 5k. i am not only training for x-country but also a full marathon. my goal is 1:20 min.
@Baosrunninglate no I usually do at least 25 miles a week, it depends on what I'm feeling that day. Some days I feel amazing and I go at it easily and do more after the workout, and other days I can't. But sometimes yes I only do 18 miles a week. Also I meant to say a 2:20 min full marathon. I want to at least make the time to do the Boston marathon by the time I'm 17
I ran a 19:25 freshman time off of 15 miles per week, as a sophomore, I safely doubled my mileage up to 30 for this summer and I am seeing how much under 18 I can go this season and if I can make it to state
A sub 18 5k time wouldn't be anywhere near close to state normally state qualifying times would be somewhere around 15 minutes for a 5k. It'll take time but if you keep up the training the sky could be the limit man
@@OfficalNovaRBLX I checked the times for state and last year, the cutoff was 18:24 for my district, sure it was 40 degrees and a hilly course, but still
Thanks for this video! Came just in time as I'm getting back into running and focusing only on 5k runs to stay fit. But I also would like to improve my time, so this is very helpful in laying down a blueprint for that. Thank you!
No problem! This advice is more geared towards people who have serious goals so I hope it'll help you. Always remember to listen to your body and take things 1 step at a time as to avoid injuries👍
Of course different efforts require different breathing techniques. Easy runs should be how ever you want as long as you keep it easy. (Bonus points if you keep it 100% nasal) Harder runs I usually start breathing in for 2 steps and out for 3. In races I use a quick double inhale and a long exhale to get a nicer heart rate variability.
Yo nice vid and perfect timing I’m coming off a 2 week break from my knee and wisdom tooth I’m getting back into the swing of things and got a race in 3 weeks hopefully I can get back my fitness by then
@@Baosrunninglate in xc summer it was mostly 5 mile tempo at 5:50 then progress to 5:40-5:30 by the end. Then in season we did 2k repeats at eairboic threshold or 3x3x300m hill repeats with 1 min jogging recovery, after each interval and 2 min rest after each set. In winter it was just more tempo and more long runs and then (4 to 6 400 repeats at mile pace with 50-80s recovery then take a lot of rest then a few progressively 300m all out with 5 min rest to fully recover so they can be super fast) and I also did 800 repeats at 2 mile pace with more 300s. I did those bc I focus on one mile but I did 5k once and had a super good race
Great video. I've started taken running more seriously in the past month after just running 2-3x/week for 4 years. Is it best to do the "easy" and "long" runs at the same pace?
Of course, long runs are different depending on goals, I usually do long run faster since it's a great opportunity for a lot of quality miles. I love starting really easy and progressively upping the effort as the run continues! (Ex: 4/10 effort -> 8/10 over the span of an hour)
How do you find out what your lactic threshold is in currently at a 22:22 5k can’t get under it but just started a 5x1k run and gonna do these with 10x400m for a month and see if I have got faster
The best way to find out is in a lab, but most people won't have access to that so a safe bet is +20 seconds on top of your 5K pace (per mile) or +12 seconds per km! let me know if you got any other questions
Everyones got a unique way of racing! I prefer negative splits since it'll allow you to have more control at the end but do whatever will get you the rest result as the race plays out
@@Baosrunninglate ye man totally agree with you. Broke my 5k pr by 30 second and finally achieved sub 20 (19:43) by negative splitting. Tried both and negative split felt 10x better Xd
Hey bao, great video! do you got any words of encouragement. I’m in a cross country team but I’ve been missing lots of practices and slowly losing motivation to continue. And wondering what keeps you from quitting
Hey man its hard for everyone, but try and enjoy the journey, and it'll come so much easier. I try to remember that discomfort is where you grow not only as a runner but as a person. Hope this helps!
Is it okay to do 2-3 minutes slower than your pace? My pace is 6:07 and I run between around 7:50 (on days I feel good, but I try to make it to 8) and 8:45, but most of the time it’s around 8:20-8:30 But my tempo paces are ~6:30 and my interval paces are 6:07-sub 6
I've always promoted running off of effort! Sometimes when its hot I have to slow down a lot so don't worry about paces too much if you feel good. That easy pace is very standard though keep it up! 👍
I'm running for my government job selection.. the 5 km should be within 24 min .... But mine time is 24:10 min. ... Within 1 month can I make it 23 minutes 😰
Yo! When I started off I only did 1, as I got more used to mileage I started doing 2. I'd say that 2 is better as long as you're recovering and keeping quality in both sessions.
I'm beginner runner , I heard some youtubers say to mix things up for better overall results, like if you do 3 runs a week, 1st is sprints , 2nd mid pace runs and 3rd long runs. Is this something you would recommend?
Hey! Personally I don't see an issue with mixing it up, but if you're just starting up running I'd honestly just get used to getting outside and running. I'd recommend jog/walk workouts where you may run for a couple mins and walk for a couple mins. Listen to your body and never run through bad pain!
With Cross Country season coming up, I wish you the best of luck!! I also have a pretty ambitious goal this year. Definitely need to be getting more sleep and using electrolytes to replenish myself since I sweat while running but also while at work 🥲🥲 (They all taste so bad to be though. Do you have any recommendations for a flavor of liquid iv?)
I can't believe this man was in a planet fitness running at a sub 6 min pace. Great video!
Free Summer Pass for highschoolers has saved me on days too hot to run
What can I say good deals
shocked the lunk alarm didn't go off tbh
This a great video! I was a high school cross country runner back in 2005-08. Back then youtube was still new and didn't have rescources like this available to help with running. Its really awesome idea to inspire the next generations of runners. Keep up the great work man and thanks for the video!
Thank you for the encouragement! I actually made this channel to help people that had the same issues I had starting running!
This guy deserves more subscribers for this content
Hi, I am a fairly new runner because it was mandatory and graded at school. Three months after my first 5k, my final time was 24:29 (Finished 32nd on 165, not bad for three months). Though because of summer, I've lost my running routine and a lot of my progress. I'm motivated to get back to it and I'll apply your tips to hopefully lower my time even more. Thank you for the video
You got this man! Keep up the work and you'll be stronger than you were before.
Hi, I’m a sophomore this year with a freshman pr of 21:43, I’ve been averaging around 45-50 miles this last month of summer and trying to cut down huge amounts of time this year. Your time jump really gives me some hope for this season lol
@@Sagradon you got this!
45-50 miles is insane my friend who ran low 19 in the 5k did that one week and he's hardly even run since due to injury
wow my 5K PR is 21:35 while running about 10 miles a week (13-18km) Iv just recently structured a plan for myself to slowly build mileage because that is what will help me improve the most. Currently aiming for 25km this week
I'd be careful with that much mileage. Unless you're considerably faster now, for someone like you at sub 22, and me who's in 22-23min shape, I don't think either of us need anymore than 30 miles/week to improve. As long as you get 1 of each workout in (Long run, Threshold, Tempo, v02 max), along with 1-2 easy days and a rest day per week, we should both see major jumps in times in the following months. I'm currently only in the 15-20 mile/week range and I'm checking every box.
Good luck on the season!
Thanks for the tips, I'm hoping to run a few 5Ks in the 18 minute range this season, and maybe even a sub 18. Good luck on your future racing
My RUclips algorithm filling my homepage with great running content and I'm here for it
Thank you, I hope the video was of some value to you 🙌
@@Baosrunninglate it was, I didn't understand the point of doing easy runs because I felt like I could run near pb pace everyday anyways, and it was less boring. Didn't realize it would cause recovery issues in the long run (no pun intended)
@Matwew21 😂 yes definitely take your easy days you'll thank yourself in the future!
i am a x-country runner who is heading into the 8th grade, and my average week as a x-country runner would be 1 mile easy then 1 mile hard 3 times which i do ever other day. then in between those days i workout my quads, ankles, calves, and toes even, as well as biceps, triceps, and shoulders. once a week i take a day to rest, but still run but at an easy pace. with this workout plan, i wen from a 31 min 5k, to 23 min 5k, to now 18 min 5k. i am not only training for x-country but also a full marathon. my goal is 1:20 min.
Woah thats super solid! Was your total volume really just 18 miles a week?!
@Baosrunninglate no I usually do at least 25 miles a week, it depends on what I'm feeling that day. Some days I feel amazing and I go at it easily and do more after the workout, and other days I can't. But sometimes yes I only do 18 miles a week.
Also I meant to say a 2:20 min full marathon. I want to at least make the time to do the Boston marathon by the time I'm 17
Thanks bro you made my training easier and clearer now i can practice some of these.
I'm confident if you put the work in you'll far exceed any goals you have! 🙏🙏
Great Video but i would suggest for easy runs to be even slower.
I'd say as long as it feels easy 👍
Good video, very professional for a smaller channel👍
Thank you 🙏🙏 Just trying to put out good content for people on the same path as me
Nice video and tips! Older runner here but always great to learn new things!
Good to hear!
Great video man! I'll use this so I can get my 18 minute 5k! Thank you! (And also you need more subs you are so underrated)
I ran a 19:25 freshman time off of 15 miles per week, as a sophomore, I safely doubled my mileage up to 30 for this summer and I am seeing how much under 18 I can go this season and if I can make it to state
A sub 18 5k time wouldn't be anywhere near close to state normally state qualifying times would be somewhere around 15 minutes for a 5k. It'll take time but if you keep up the training the sky could be the limit man
@@OfficalNovaRBLX I checked the times for state and last year, the cutoff was 18:24 for my district, sure it was 40 degrees and a hilly course, but still
@turnoverbros dang what state do you live in?
Thanks for this video! Came just in time as I'm getting back into running and focusing only on 5k runs to stay fit. But I also would like to improve my time, so this is very helpful in laying down a blueprint for that. Thank you!
No problem! This advice is more geared towards people who have serious goals so I hope it'll help you. Always remember to listen to your body and take things 1 step at a time as to avoid injuries👍
This was a great video!!
What advice, if any, do you have for breathing techniques?
Much appreciated👌🏻
Of course different efforts require different breathing techniques.
Easy runs should be how ever you want as long as you keep it easy. (Bonus points if you keep it 100% nasal)
Harder runs I usually start breathing in for 2 steps and out for 3.
In races I use a quick double inhale and a long exhale to get a nicer heart rate variability.
@@Baosrunninglate Thank you very much! Good luck this cross country season! 🏃🏃
Great video! Very impressive from such a young cat. Keep pushing man!
Yo nice vid and perfect timing I’m coming off a 2 week break from my knee and wisdom tooth I’m getting back into the swing of things and got a race in 3 weeks hopefully I can get back my fitness by then
Yo happy to hear you're back! Make sure to ease into training and don't be afraid of taking it easy to start!
1:54 that’s great advice, on a lot of my easy runs I realize I’m going too fast because I struggle to say things easily
Glad to have helped! If you got any other questions/concerns I'd be happy to help!
Crazy running into you, ive seen you in the coastline server
I run 16:03 last track on only 45 mile a week
sheesh what did your track sessions look like?
@@Baosrunninglate in xc summer it was mostly 5 mile tempo at 5:50 then progress to 5:40-5:30 by the end. Then in season we did 2k repeats at eairboic threshold or 3x3x300m hill repeats with 1 min jogging recovery, after each interval and 2 min rest after each set. In winter it was just more tempo and more long runs and then (4 to 6 400 repeats at mile pace with 50-80s recovery then take a lot of rest then a few progressively 300m all out with 5 min rest to fully recover so they can be super fast) and I also did 800 repeats at 2 mile pace with more 300s. I did those bc I focus on one mile but I did 5k once and had a super good race
@@aSkibidRunner those are some solid sessions no wonder you almost broke 16! I'll include some of those workouts soon 👍👍 thank you
@@Baosrunninglate shoutout pls
@@aSkibidRunner also bear in mind that a lot depends on the weight. This kid probably weighs 130
Great (new) channel and awesome advice. Subscribed. I think your going to get a lot of followers if you keep this up. Cheers from ZA
Thank you for the sub! I just try to make videos my past self would've found valuable. I'm glad to have helped anyone along the way!
I have 5k crosscountry tryout tmr 😢. Barely broke 30 minutes. I just started running like 2 months ago.
Great video. I've started taken running more seriously in the past month after just running 2-3x/week for 4 years. Is it best to do the "easy" and "long" runs at the same pace?
Of course, long runs are different depending on goals, I usually do long run faster since it's a great opportunity for a lot of quality miles.
I love starting really easy and progressively upping the effort as the run continues! (Ex: 4/10 effort -> 8/10 over the span of an hour)
Incredible content - I love supporting asian american runners! I'll send you a follow on Strava 👍
How do you find out what your lactic threshold is in currently at a 22:22 5k can’t get under it but just started a 5x1k run and gonna do these with 10x400m for a month and see if I have got faster
The best way to find out is in a lab, but most people won't have access to that so a safe bet is +20 seconds on top of your 5K pace (per mile) or +12 seconds per km! let me know if you got any other questions
Yoo. Thanks for this video man. Should i positive or negative spkit during a race?
Everyones got a unique way of racing! I prefer negative splits since it'll allow you to have more control at the end but do whatever will get you the rest result as the race plays out
@@Baosrunninglate ye man totally agree with you. Broke my 5k pr by 30 second and finally achieved sub 20 (19:43) by negative splitting. Tried both and negative split felt 10x better Xd
Hey bao, great video!
do you got any words of encouragement. I’m in a cross country team but I’ve been missing lots of practices and slowly losing motivation to continue. And wondering what keeps you from quitting
Hey man its hard for everyone, but try and enjoy the journey, and it'll come so much easier. I try to remember that discomfort is where you grow not only as a runner but as a person. Hope this helps!
Great video!
Thank you!
Is it okay to do 2-3 minutes slower than your pace? My pace is 6:07 and I run between around 7:50 (on days I feel good, but I try to make it to 8) and 8:45, but most of the time it’s around 8:20-8:30
But my tempo paces are ~6:30 and my interval paces are 6:07-sub 6
I've always promoted running off of effort! Sometimes when its hot I have to slow down a lot so don't worry about paces too much if you feel good. That easy pace is very standard though keep it up! 👍
@@Baosrunninglate ahh. I usually feel good during those pases, and even after those workouts at those pases. Thank you!
I'm running for my government job selection.. the 5 km should be within 24 min .... But mine time is 24:10 min. ... Within 1 month can I make it 23 minutes 😰
Did you find one workout a week more helpful than two? Or did two produce results quicker?
Yo! When I started off I only did 1, as I got more used to mileage I started doing 2. I'd say that 2 is better as long as you're recovering and keeping quality in both sessions.
I'm beginner runner , I heard some youtubers say to mix things up for better overall results, like if you do 3 runs a week, 1st is sprints , 2nd mid pace runs and 3rd long runs. Is this something you would recommend?
Hey! Personally I don't see an issue with mixing it up, but if you're just starting up running I'd honestly just get used to getting outside and running. I'd recommend jog/walk workouts where you may run for a couple mins and walk for a couple mins. Listen to your body and never run through bad pain!
@@Baosrunninglate I'm at the point where I run 5k in 30 min, I guess I need to build some muscle on legs and just run consistently for now
liquid iv is the best
Rất bổ ích, chúc em sớm break được 16:00
Bro my long runs are on Monday 😭😭😭😭
what was you easy pace the summer before your 5k pr or is it the same in the vid？
My easy pace last summer was around 8:45-9 minute/miles
@@BaosrunninglateHow many miles did you do last summer cus my peak was 25 for 4 weeks and i dont think thats enough
what grade are you in
Millions of people can run sub 18 haha so slow
“Comparison is the thief of joy.” - Theodore Roosevelt
@@TehUltimateSnake what on earth are you talking about
@@lean2281 Don't worry about it, you'll learn one day champ. 😉
@@TehUltimateSnake awww you reported my comment. Wipe your tears kid
@@lean2281 It wasn't me. Somebody else did 🙂
With Cross Country season coming up, I wish you the best of luck!! I also have a pretty ambitious goal this year. Definitely need to be getting more sleep and using electrolytes to replenish myself since I sweat while running but also while at work 🥲🥲 (They all taste so bad to be though. Do you have any recommendations for a flavor of liquid iv?)
I personally love passion fruit, but the secret is using sparkling water so its like soda!
Good work. I just want to break 20 minutes.
You've got this just keep consistency and it'll happen naturally