4:20 miler here. If you want to be able to run a fast mile, you have to be faster than your goal pace for the first lap. You will naturally fatigue over time, so you will actually run slower with the same effort as the race goes on. Also, the first lap can be fast without feeling hard since legs are fresh and adrenaline is still pumping. For example, if you want to run 4:45, I would suggest going out in 1:09, followed by 1:12, 1:15, and then closing super hard in 1:09. Best of luck in the future, and good job in your races!
I think you are running your easy runs at a perfect pace rn. One of the main things easy runs do is allows you to get the most out of track workouts, tempo run or even long runs. However training depends on many variables and you may very well benefit from going faster, what ever works for you
good work Evan, I'm trying to copy all that you do so that I can get a PR in the mile. I really appreciate all of the specific details you give in your videos.
We all make mistakes and build from there. Maturity as a runner is not making excuses, and rather, looking at ourselves in the mirror and going from there.
Bad races happen to everyone. Your still faster than a TON of kids tho including me by a big gap. You have been a big inspiration for me! I feel a lot more confident coming into districts now bc of ur tips!
Hey quick tactical tip if a gap opens and you have the legs to follow, follow it because it helps mentally and also you won't be catching any wind if you follow immediately
Considering all the factors, u still did great and I made the same mistake as u when it came to going too slow In my easy run. Except it was for xc training and thx to how slow I was going in my easy runs I ended up putting up a nightmarish xc season
For the 4x4 handoff grab the baton facing the infield, taking it the other way gives you less vision of what’s around you even if there aren’t any teams close
Aye good stuff bro, when it comes to easy runs there are many ways to measure how fast you’re going, (heart rate, conversation ability, feel, pace, etc.) So I would suggest talking to your coach about effort levels during runs rather than a set pace you have to run. This is because some days will be naturally harder than others. Good stuff tho, keep it up.
Whenever I have caffeine shortly before a race, my legs get tired really quickly for some reason. I would reccomend taking the gum about 30 min to an hour before the race
Glad I’m not the only one, yeah my legs felt soo fatigued that might have played a big role, thanks for this comment, I’ll definitely be sure to take it a lot sooner.
One tip to help give yourself an extra bit of energy in the legs is to try taking baking soda before your race. There's lots of research saying it can help.
Bad meets happen, you still did better than a lot of kids could run, the top in our seed from last year had a 5:20 and second place was 5:34. I had such a horrible race last year where I was sick and I hadn’t drank nearly enough water.
This isn’t my first channel, I’ve had 5 different channels before this one. So a years worth of knowledge goes into this channel. VidIq does a great job with RUclips educational videos I highly recommend you watch them.
@@Evanrunzsure will, thanks. One thing I will say is that your content in my opinion really stands out from other people. No joke, this is one of the most entertaining channels for me😂
for a race (specifically 4x400) how do you not get nervous cuz I'm an anchor and sometimes i get so nervous i faint before the race and i cant participate. cuz thats the race im least confident. And it sucks cuz 4x4 is last and everyone is watching ready to leave.
When I do my easy run I look at my heart rate instead of calulators and what I do is I try to keep my heart rate in the 150s for easy runs. Then on recovery I try to keep my heart rate at 140s. I had more success doing it that way instead of looking at a calculator.
Hah I know how it feels to be dead for races.. So last week I had an intense 6x200 workout at 400 effort, followed by a 3200 on wednesday. On friday I raced the mile, which I actually PRed in (4:36), the 4x800 at MIDNIGHT, and finally the 800 the next day which I basically had to jog an embarrassing 2:05 (freshman btw)
Speeding up your long run pace is a bad idea. One of the main purposes of long runs are to build a big engine and recover from workouts. Running 9 minute pace is perfect for a long run, save your speed for workouts so you can hit them harder and get more out of them.
I don’t know about that. Most places 4:54 is a solid time for freshman definitely not anything over that. You wouldn’t even place top 5 at districts for fresh/soph with that time.
Bro is your state like only distance runners cause 4:12 relay is rolled where I’m from😂, but that’s crazy a bunch of y’all are freaking sub 5 cause I was the fastest guy in my district with a 2:10 and 5:08
Ya I don’t know what your district is doing in that 1600. 5:08 would make me the 3rd best freshman on my team and like 8th best runner on the team. In the whole district I would be absolutely rolled
4:20 miler here. If you want to be able to run a fast mile, you have to be faster than your goal pace for the first lap. You will naturally fatigue over time, so you will actually run slower with the same effort as the race goes on. Also, the first lap can be fast without feeling hard since legs are fresh and adrenaline is still pumping.
For example, if you want to run 4:45, I would suggest going out in 1:09, followed by 1:12, 1:15, and then closing super hard in 1:09.
Best of luck in the future, and good job in your races!
Great advice! Ima try this at my next meet
Man's humble and works hard. good job.
Hey, you’re killing it man even if you didn’t do good in your first race, everything’s learning opportunity . Can’t let yourself get down.
I’m in 7th grade and I watch your videos every night to help with calming my self down for my upcoming meets
I think you are running your easy runs at a perfect pace rn.
One of the main things easy runs do is allows you to get the most out of track workouts, tempo run or even long runs. However training depends on many variables and you may very well benefit from going faster, what ever works for you
good work Evan, I'm trying to copy all that you do so that I can get a PR in the mile. I really appreciate all of the specific details you give in your videos.
Something to remember is that not all runners are the same so if it dosent work out for you, just change It a bit
Or get a coach
We all make mistakes and build from there. Maturity as a runner is not making excuses, and rather, looking at ourselves in the mirror and going from there.
You're a very mature runner for your age. That's an amazing quality I wish I had in middle school. Keep up the hard work cuz you're going places ❤
This is really interesting for me to watch as a runner from Ireland to see what it's like over there
loving the longer videos dude keep it up
first! good work and learning from your mistakes is the best thing u can do
Bad races happen to everyone. Your still faster than a TON of kids tho including me by a big gap. You have been a big inspiration for me! I feel a lot more confident coming into districts now bc of ur tips!
Hey quick tactical tip if a gap opens and you have the legs to follow, follow it because it helps mentally and also you won't be catching any wind if you follow immediately
EVAN RUNS MIXTAPE OUT NOW
Considering all the factors, u still did great and I made the same mistake as u when it came to going too slow In my easy run. Except it was for xc training and thx to how slow I was going in my easy runs I ended up putting up a nightmarish xc season
Good work 💪
Good job! Big things make sure to have those 2 middle laps of the mile at an even pace in order to run a fast mile
For the 4x4 handoff grab the baton facing the infield, taking it the other way gives you less vision of what’s around you even if there aren’t any teams close
Aye good stuff bro, when it comes to easy runs there are many ways to measure how fast you’re going, (heart rate, conversation ability, feel, pace, etc.) So I would suggest talking to your coach about effort levels during runs rather than a set pace you have to run. This is because some days will be naturally harder than others. Good stuff tho, keep it up.
Favourite YTuber
Greatvid 😊
You are criminally underrated
do you recommend creatine?
Isaac with the 62 split post-3200 is actually wild
I respect Isaac, but idk, it looks like he is race walking 😭😭😭
@@zeeksfreaks602honestly being able to do anything after that 2 mile is impressive enough
Yeah it is impressive, I wasn't disagreeing with you. I was just saying Isaac barely lifts his legs when he runs. :/@@BluSeventyTwo
@@zeeksfreaks602efficient
Good work
What was your og pr and what made you want the specific goal of 4:30?
Whenever I have caffeine shortly before a race, my legs get tired really quickly for some reason. I would reccomend taking the gum about 30 min to an hour before the race
Glad I’m not the only one, yeah my legs felt soo fatigued that might have played a big role, thanks for this comment, I’ll definitely be sure to take it a lot sooner.
Could you do another day in the life? I really liked your first one.
One tip to help give yourself an extra bit of energy in the legs is to try taking baking soda before your race. There's lots of research saying it can help.
How is bro so fast
Bad meets happen, you still did better than a lot of kids could run, the top in our seed from last year had a 5:20 and second place was 5:34. I had such a horrible race last year where I was sick and I hadn’t drank nearly enough water.
W channel, by the way how did you grow so quick? I’m trying to start myself and it’s not going great lmao
This isn’t my first channel, I’ve had 5 different channels before this one. So a years worth of knowledge goes into this channel. VidIq does a great job with RUclips educational videos I highly recommend you watch them.
@@Evanrunzsure will, thanks. One thing I will say is that your content in my opinion really stands out from other people. No joke, this is one of the most entertaining channels for me😂
It could help to run less races at each meet. You could run faster and focus more on racing if you only have 1 event per meet.
Do you have strava?
for a race (specifically 4x400) how do you not get nervous cuz I'm an anchor and sometimes i get so nervous i faint before the race and i cant participate. cuz thats the race im least confident. And it sucks cuz 4x4 is last and everyone is watching ready to leave.
For me personally, the 4x400 after a long meet with long races, is kinda like a breath of fresh air
@@DylpiqkleSTier if only
Does anyone have any tips for the mile, I’m in the 8th grade and I want to break 5 and my current pr is 5:09
🔥
When I do my easy run I look at my heart rate instead of calulators and what I do is I try to keep my heart rate in the 150s for easy runs. Then on recovery I try to keep my heart rate at 140s. I had more success doing it that way instead of looking at a calculator.
Bro love from india
❤❤
Just letting you know on the 4x4 your supposed to face the inside towards the football field and not towards the stands.
Hah I know how it feels to be dead for races.. So last week I had an intense 6x200 workout at 400 effort, followed by a 3200 on wednesday. On friday I raced the mile, which I actually PRed in (4:36), the 4x800 at MIDNIGHT, and finally the 800 the next day which I basically had to jog an embarrassing 2:05
(freshman btw)
Why comments off on next race vlog
W
I am currently in 7th grade and running 5: 30 in the mile.
I am the same age and bro is one minute faster than me
U should challenge Tb_Uga to a race, he would cook u up, he's also a 8th grader but u stand no chance
Speeding up your long run pace is a bad idea. One of the main purposes of long runs are to build a big engine and recover from workouts. Running 9 minute pace is perfect for a long run, save your speed for workouts so you can hit them harder and get more out of them.
99% of the time kids take their second lap slower than the first so if you want to keep with the pace you will have to move into first.
I’m a borderline 4:39 guy and from my experience I’d say your typical easy run should be no faster than 7:00 and no slower than 8:30.
Honestly most people have bad days. And by the looks of your mile and 800m it wasn’t a bad day at all.
Musicman187
there rlly isn’t a set pace for an easy run tho. It should mostly be effort
Aye it’s okay bad races always happen to everyone even at the highest levels of running.
Your times were already very impressive and on top of that, you had to do three events. Don't drag yourself down that much.
shoutouts to him
Bros state is cracked . If someone ran a 4:54 (in my state) they would of broke meet record or smt
I don’t know about that. Most places 4:54 is a solid time for freshman definitely not anything over that. You wouldn’t even place top 5 at districts for fresh/soph with that time.
@@qiyo2812 he is in middle school
Bro is your state like only distance runners cause 4:12 relay is rolled where I’m from😂, but that’s crazy a bunch of y’all are freaking sub 5 cause I was the fastest guy in my district with a 2:10 and 5:08
The district qualifying times for my 1600 is 4:39.86 for guys and 5:39.42 for girls 🥲
Ya I don’t know what your district is doing in that 1600. 5:08 would make me the 3rd best freshman on my team and like 8th best runner on the team. In the whole district I would be absolutely rolled
@@qiyo2812well he’s probably middle school
I get 2:20 is rolled but you still tripled so your still tough
reagan
You need to stop being afraid of going out to fast.
ay bro you get rolled stick to swimming lil bruh
You should fix your form in that mile 💀